IMPACT OF HIGH-INTENSITY INTERVAL TRAINING VS. MODERATE CONTINUOUS EXERCISE ON CARDIOVASCULAR HEALTH IN SEDENTARY ADULTS: A RANDOMIZED CONTROLLED TRIAL

Abstract

Background: Sedentary lifestyles contribute to cardiovascular health issues, emphasizing the need for effective exercise interventions. This randomized controlled trial aims to compare the impact of High-Intensity Interval Training (HIIT) and Moderate Continuous Exercise (MCE) on cardiovascular health in sedentary adults.

Materials and Methods: Thirty sedentary adults were randomly assigned to either the HIIT or MCE group. Both groups underwent a 12-week exercise intervention. The HIIT group performed 4-minute intervals of vigorous exercise alternated with 3 minutes of rest, repeated 4 times. The MCE group engaged in 30 minutes of continuous moderate-intensity exercise. Pre- and post-intervention assessments included measurements of blood pressure, heart rate, VO2 max, and lipid profiles.

Results: After the intervention, the HIIT group demonstrated a significant reduction in systolic blood pressure (−10 mmHg), diastolic blood pressure (−6 mmHg), and resting heart rate (−8 bpm) (p < 0.05). Additionally, the HIIT group exhibited a higher increase in VO2 max (+4 mL/kg/min) compared to the MCE group (+2 mL/kg/min). Both groups showed improvements in lipid profiles, with the HIIT group experiencing a greater reduction in LDL cholesterol (−15 mg/dL) compared to the MCE group (−8 mg/dL).

Conclusion: This study highlights the beneficial effects of both High-Intensity Interval Training and Moderate Continuous Exercise on cardiovascular health in sedentary adults. HIIT was more effective in improving blood pressure, heart rate, VO2 max, and LDL cholesterol levels compared to MCE. Incorporating regular exercise, whether through HIIT or MCE, is crucial for enhancing cardiovascular health in sedentary individuals.

Keywords: High-Intensity Interval Training, Moderate Continuous Exercise, cardiovascular health, sedentary adults, randomized controlled trial.