International Journal of
Advanced Multidisciplinary Application

Volume 3, Issue 4

• Author(s)Erik Andersen, Fiona MacLeod, Lukas Becker, Caterina Esposito
• AffiliationDepartment of Exercise Physiology and Sports Medicine, Norwegian School of Sport Sciences, Oslo, Norway
• Page No.97-103
• Volume, Issue & YearVolume 3, Issue 4, April 2026
• Published On2026/04/09
• JournalInternational Journal of Advanced Multidisciplinary Application (IJAMA)
• ISSN No.3048-9350
• DOIhttps://doi.org/10.5281/zenodo.19484289

Article Indexing

Abstract

Physical inactivity is the fourth leading risk factor for global mortality, and the promotion of effective, time-efficient exercise modalities is a public health priority. High-intensity interval training (HIIT) has emerged as a promising alternative to traditional moderate-intensity continuous training (MICT), offering comparable or superior cardiovascular and metabolic benefits in shorter training durations. However, comparative evidence from well-powered randomised trials with comprehensive physiological outcome batteries — encompassing cardiorespiratory fitness (VO₂max), lactate threshold, cardiac autonomic function (heart rate variability), and body composition — assessed across multiple exercise modalities simultaneously is limited. This twelve-week randomised controlled trial enrolled 248 sedentary adults aged 25–55 into five training conditions: control, moderate continuous training (MCT), high-intensity continuous training (HCT), HIIT, and a combined HIIT-plus-strength training programme. HIIT produced the largest improvement in VO₂max (+12.4 mL/kg/min; p<0.001), while the combined HIIT-plus-strength condition achieved the most favourable composite outcome including VO₂max improvement (+14.4 mL/kg/min), largest lean mass gain (+3.2 kg), greatest fat mass reduction (−5.1%), and strongest heart rate variability increase (RMSSD +24.0 ms). The lactate-running speed curve analysis demonstrated an OBLA (onset of blood lactate accumulation) shift of +2.4 km/h in the HIIT group versus +0.8 km/h in the MCT group, confirming HIIT's superior effect on lactate threshold — a key determinant of endurance performance capacity.

Keywords: HIIT, VO₂max, lactate threshold, heart rate variability, body composition, exercise physiology, cardiorespiratory fitness, sedentary adults, interval training, sports science

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