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Aquatic High-Intensity Interval Training Improves Vascular Function, Whereas Aquatic Moderate-Intensity Continuous
Zhendong Yu1, Songxing Tang2, Min Hu1
1Guangdong Provincial Key Laboratory of Physical Activity and Health Promotion, Guangzhou Sport University, Guangzhou, Guangdong, China.
Journal of Sports Science & Medicine
|September 11, 2025
Summary
Aquatic high-intensity interval training (aHIIT) improved vascular function and body composition in overweight adults, while aquatic moderate-intensity continuous training (aMICT) lowered resting heart rate. Both training types enhanced aerobic capacity.
Area of Science:
- Exercise Physiology
- Cardiovascular Health
- Obesity Research
Background:
- Overweight and obesity in young adults are associated with impaired cardiovascular health.
- Aquatic exercise offers a low-impact option for improving fitness and body composition.
- Different aquatic training intensities may yield distinct physiological benefits.
Purpose of the Study:
- To compare the effects of 8-week aquatic moderate-intensity continuous training (aMICT) and aquatic high-intensity interval training (aHIIT) on body composition, aerobic fitness, arterial stiffness, and endothelial function in overweight and obese young adults (OOYA).
Main Methods:
- Sixty-one OOYA were randomized into aHIIT, aMICT, or control groups.
- aHIIT involved 12 bouts of 30-second high-intensity exercise (85-95% HRmax) with 60-second rests.
- aMICT involved 30 minutes of uninterrupted moderate-intensity exercise (70-75% HRmax).
- Vascular function was assessed via brachial artery flow-mediated dilation (FMD); arterial stiffness via pulse wave velocity (PWV) and ankle-brachial index (ABI).
Main Results:
- aHIIT significantly decreased ABI and increased FMD and skeletal muscle mass compared to controls.
- aMICT significantly decreased resting heart rate compared to controls.
- Both aHIIT and aMICT improved aerobic capacity (VO2max).
- Positive correlations were observed between changes in weight, VO2max, and FMD following aHIIT.
Conclusions:
- Both aHIIT and aMICT are effective in improving aerobic capacity in OOYA.
- aHIIT provides a time-efficient method to enhance vascular function (FMD) and body composition in OOYA.
- aMICT may be more suitable for reducing resting heart rate in this population.
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