Comparative Effects of High-Intensity Interval Training (HIIT) and Moderate-Intensity Continuous Training (MICT) on Maximal Oxygen Uptake (VO₂max) and Lactate Threshold (LT) in Recreationally Active Adults
HIIT vs. MICT: Effects on VO₂max and Lactate Threshold
DOI:
https://doi.org/10.1071/ejmbs.v6i1.80Keywords:
high-intensity interval training, moderate-intensity continuous training, VO₂max, maximal oxygen uptake, lactate threshold, exercise physiology, aerobic capacity, cardiorespiratory fitnessAbstract
This randomized controlled trial was designed to evaluate and compare the eight-week effects of HIIT versus MICT protocol on VO₂ max and LT in recreationally active young adults. Sixty recreationally active adults (30 male, 30 females; mean age: 22.4 ± 2.1 years; BMI: 23.6 ± 1.8 kg/m²) were randomly assigned across three parallel arms: HIIT (n = 20), MICT (n = 20), and a non-exercising control group (CON; n = 20). The HIIT protocol involved 4–6 work bouts of four minutes each at 85–95% of maximal heart rate (HRmax), separated by three-minute active recovery intervals at 50–60% HRmax, three sessions per week. MICT participants completed 40–60 minutes of uninterrupted cycling at 60–70% HRmax, equated to HIIT for caloric expenditure. VO₂max was measured via a graded exercise test (GXT) on a cycle ergometer, and LT was quantified through incremental blood lactate sampling at baseline (T0) and post-intervention (T1). Pre and posttest results were processed through statistical package for social sciences (SPSS, version-32) and thus suitable statistical tools were applied according to parametric data. Based on data analysis, the researcher arrived at conclusion that HIIT has significant effect on cardiorespiratory fitness, generating greater VO₂max gains than volume-matched MICT. Both protocols confer broadly comparable lactate threshold adaptations
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