Comparative Effects of High-Intensity Interval Training (HIIT) and Continuous Aerobic Training on VO<sub>2max</sub> and HR recovery in Male College Students

This study aimed to compare the effects of an 8-week high-intensity interval training (HIIT) program and a moderate-intensity continuous training (MICT) program on maximal oxygen uptake (VO₂max) and heart rate recovery(HR recovery) in male college students. Twenty male college students were randomly assigned to either the HIIT A group (n=10) or the MICT B group (n=10). The HIIT program consisted of repeated high-intensity bouts interspersed with recovery intervals, while the MICT program involved continuous aerobic exercise at a moderate intensity. Both programs were conducted for 8 weeks. Pre- and post-tests were performed to measure VO₂max and HR recovery. The HIIT group demonstrated a significant improvement in VO₂max (from 49.98±2.54 to 53.62±3.75 ml/kg/min, p<0.05), while the MICT group showed no significant changes (49.10±3.74 to 47.58±3.09 ml/kg/min, not significant). Although HR recovery decreased in both groups, the changes were not statistically significant. The findings suggest that HIIT is more effective than MICT in enhancing aerobic capacity within a relatively short training period. Given its time efficiency and effectiveness, HIIT may serve as a practical and beneficial exercise strategy for improving cardiovascular fitness among college students. Further studies with larger sample sizes and longer intervention periods are recommended to confirm the long-term effects and applicability of HIIT in diverse populations.