Engaging in High-Intensity Interval Training is More Effective than Moderate-Intensity Interval Training in Improving Aerobic Capacity and Body Composition in Students

Objectives. This study aimed to prove the difference in the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on increasing aerobic capacity and improving body composition. Materials and methods. This study examined the effects of two different training methods – moderate-intensity continuous training (MICT) and high-intensity interval training (HIIT) on aerobic capacity and body composition among 30 university students aged 19-22, using a pretest-posttest control group design. Participants were randomly assigned to either the MICT, HIIT, or Control (no training) groups and trained three times a week for four weeks. Aerobic capacity was measured with the 12-Minute Cooper Test, and body composition was assessed using the TANITA BC-545N. Data analysis included descriptive statistics, normality tests and ANOVA tests to evaluate group differences. Results. The results indicate that HIIT yields greater enhancements in aerobic capacity and body composition (e.g., reduced body fat and increased fat-free mass) compared to MICT, while the CTRL group appears to demonstrate minimal changes. Additionally, no significant differences in BMI were observed between the three groups (p ≥ 0.05). Conclusions. These findings suggest that HIIT may serve as an effective training approach for individuals seeking optimal fitness gains and improved body composition with shorter exercise durations.