The Effects of High-Intensity Interval Training on Cardiorespiratory Fitness and Body Composition in Young Adults: A Randomized Controlled Trial with 30 Participants
Author : Dr. Sandeep Kumar
Abstract :
High-Intensity Interval Training (HIIT) has gained popularity as an efficient method for improving cardiorespiratory fitness and body composition. This study aimed to investigate the effects of a 12-week HIIT program on cardiorespiratory fitness (measured by VO2 max), body fat percentage, and muscle mass in young adults aged 18-25 years. Thirty participants (15 males, 15 females) were randomly assigned to either a HIIT group (n=15) or a control group (n=15). The HIIT group performed three sessions per week of 30-minute workouts consisting of alternating high-intensity bursts and recovery periods, while the control group maintained their usual activities. Pre- and post-intervention assessments included maximal oxygen uptake tests, dual-energy X-ray absorptiometry (DXA) scans for body composition, and anthropometric measurements. Results showed significant improvements in VO2 max (p<0.001) and reductions in body fat percentage (p<0.05) in the HIIT group compared to the control. No significant changes were observed in muscle mass. These findings suggest that HIIT is an effective intervention for enhancing cardiorespiratory health and reducing adiposity in young adults, with implications for physical education curricula. Further research with larger samples is recommended.
Keywords : High-intensity interval training, body composition, young adults, cardiorespiratory fitness