High-Intensity Interval Training (HIIT): Impact of Duration on Body Composition, Cardiometabolic Health, and Aerobic
Mima Stankovic1, Ilma Čaprić2, Luka Pezelj3
1Faculty of Sport and Physical Education, University of Niš, 18000 Niš, Serbia.
Background:
High-intensity interval training (HIIT) is a time-efficient approach that has been recognized to enhance cardiometabolic health and aerobic capacity in adolescents. The purpose of this study was to investigate the effects of various HIIT durations on cardiometabolic health and aerobic ability in adolescent women aged 17 to 19 years.
Methods:
Participants were separated into two intervention groups: HIIT 1 (6 weeks) and HIIT 2 (8 weeks), along with a control group. Both HIIT regimens included two weekly sessions: warm-up (jogging, accelerated running, and dynamic stretching), major sets (2 × 6-9 bouts of 30 s training at 90-95% HRmax with active recovery), and cooldown. Pre- and post-intervention measurements included body mass, BMI, body fat percentage, lipid profile, blood pressure, fasting glucose, and VO2max.
Results:
Both HIIT programs resulted in significant reductions in body weight, BMI, and body fat percentage (all p < 0.001), as well as improvements in total cholesterol, triglycerides, LDL cholesterol, and systolic and diastolic blood pressure (all p < 0.001), compared to the control group. The changes in glycemia (p = 0.078) and HDL cholesterol (p = 0.825) were not statistically significant. Both HIIT groups showed significantly higher VO2max (p < 0.001).
Conclusions:
Adolescent women's cardiometabolic health and aerobic capacity increased considerably following 6- and 8-week HIIT training. These findings emphasize HIIT as a practical and time-saving strategy for this population, highlighting its effectiveness in improving key health parameters within a relatively short period.
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