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Updated: May 10, 2026

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

Published on: February 22, 2022

Cardiorespiratory response to aerobic exercise programs with different intensity: 20 weeks longitudinal study.

Sandip Meghnad Hulke¹, Mrunal S Phatak, Yuganti P Vaidya

¹Department of physiology, Laxminarayan Medical College and Research Centre, Bhopal, India.

Journal of Research in Medical Sciences : the Official Journal of Isfahan University of Medical Sciences

|June 27, 2013

Summary

Intensive exercise training for 20 weeks significantly improves cardio-respiratory health, including aerobic power and lung function. Higher intensity exercise yields greater benefits for athletes and students.

Keywords:

ejection fraction %end diastolic volume forced vital capacity.left ventricular Internal diameter at end-diastole left ventricular Internal diameter at end-systole maximum voluntary ventilation peak expiratory flow rate

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Area of Science:

Exercise Physiology
Cardiovascular Adaptations
Pulmonary Medicine

Background:

Regular intensive exercise leads to increased left ventricular (LV) wall thickness and cavity size.
The extent of these cardiac adaptations is influenced by exercise frequency, intensity, type, and duration.

Purpose of the Study:

To investigate the effects of sports training on LV morphology and function.
To assess the impact on lung function.
To determine the exercise intensity required for significant physiological changes.

Main Methods:

A 20-week longitudinal study involving medical college students.
Three groups: high-intensity (HG), low-intensity (LG), and no-exercise (NG) control group.
Echocardiography and pulmonary function tests were conducted at baseline, 10 weeks, and 20 weeks.

Main Results:

The high-intensity group (HG) showed significant improvements in most cardio-respiratory parameters (VO2max, heart rate, LVIDD, LVIDS, EDV, MVV, PEFR, FVC) compared to the low-intensity group (LG).
Improvements were particularly notable by the 20th week of training.
LG also demonstrated improvements in VO2max, heart rate, MVV, and PEFR.

Conclusions:

Twenty weeks of moderate to high-intensity exercise training enhances aerobic power, maximal voluntary ventilation (MVV), and peak expiratory flow rate (PEFR).
For comprehensive cardio-respiratory development, very high-intensity exercise is recommended, especially with shorter training durations.