Comparison of High-Intensity Interval Training and Medium-Intensity Interval Training in Athletes

Riphah International University36 enrolled

Overview

High-Intensity Interval Training (HIIT) and Medium-Intensity Interval Training (MIIT) are popular training methods known for enhancing athletic performance. HIIT is characterized by short bursts of high-intensity exercise followed by brief recovery periods. This training approach typically involves exercising at 80-95% of maximum heart rate for intervals ranging from 20 seconds to a few minutes, followed by rest or lower-intensity activity. Moderate-Interval Training (MIIT), on the other hand, involves moderate-intensity exercise performed at 60-75% of maximum heart rate. The primary objective is to determine how HIIT and MIIT differ in improving CPF, strength, and agility among athletes. A randomized clinical trial will be conducted with a sample size of 80 athletes, divided into two groups. Participants will undergo 45-minute training sessions three times a week for six weeks, followed by pre- and post-intervention assessments using Cooper's 12-Minute Run/Walk Test, T-Test for agility, and Active Force 2 muscle tester for strength. Statistical analyses will be conducted to compare pre- and post-intervention results between the two groups, determining the significance of differences in CRF fitness, strength and agility outcomes.

Study Design: Randomized Clinical Trial Sample size 72 (36 in each group) Inclusion Criteria: * Age 20-30 years * Both male and female * Athletes with BMI 18.5kg/m2 -24.9kg/m2 (14) * Minimum 3 years of regular training in sports (20) Exclusion Criteria: * History of Any fracture or trauma (21) * Having any neurological disease (21) * Any chronic musculoskeletal disorder (21) * Any systemic illnesses (21) * Exclude athletes with known sleep disorders(e.g, insomnia ,sleep and apnoea ) * Athletes having consumption of pharmaceutical drugs e.g Beta blockers, benzodiazepines will be excluded Data Collection Tools 1. Cooper's 12 minutes run/walk test (For Cardio respiratory Fitness)ICC 9.90 2. T test Agility (For Agility)ICC 0.75 3. Active Force 2 (For Strength) ICC 0.86-0.95

Study Type

INTERVENTIONAL

Allocation

RANDOMIZED

Purpose

TREATMENT

Masking

Interventions

High Intensity Training (Group A)OTHER

Each 45-minute session will begin with a 5-minute warm-up consisting of dynamic stretches targeting major muscle groups. The main workout will include high-intensity cardio intervals, strength exercises, and agility drills, such as sprints, jump squats, and ladder drills, performed in short bursts with brief rest periods. The session will end with a cool-down phase of static stretching to support recovery and flexibility.

Medium Intensity Training (Group B)OTHER

Each 45-minute session will start with a 5-minute warm-up of dynamic stretches. The main workout will start with moderate-paced cardio intervals, strength exercises, and agility drills, such as jogging, bodyweight squats, and cone drills, allowing for steady effort with manageable rest intervals. The session will end with a cool-down phase of static stretching to promote muscle recovery and flexibility.

Eligibility

Sex: ALLMin age: 20 YearsMax age: 30 YearsHealthy volunteers:

Medical Language ↔ Plain English

Inclusion Criteria: * Age 20-30 years * Both male and female * Athletes with BMI 18.5kg/m2 -24.9kg/m2 * Minimum 3 years of regular training in sports Exclusion Criteria: * History of Any fracture or trauma * Having any neurological disease * Any chronic musculoskeletal disorder * Any systemic illnesses * Exclude athletes with known sleep disorders(e.g, insomnia ,sleep and apnoea ) * Athletes having consumption of pharmaceutical drugs e.g Beta blockers, benzodiazepines will be excluded

Outcomes

Primary Outcomes

Cooper's 12 minutes run/walk test

Cooper's 12 minutes run/walk test (For Cardio respiratory Fitness) The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. equipment required: flat oval or running track, marker cones, recording sheets, stop watch with a validity of 0.90.

Time frame: 6 weeks

T test Agility (For Agility)

T test Agility (For Agility) The T-test for agility is a reliable and valid measure to assess an individual's quickness and directional change ability. To ensure reliability, the test should be administered multiple times (test-retest reliability) and checked for consistent scoring between trials, ideally resulting in an Intraclass Correlation Coefficient (ICC) above 0.75, which indicates good reliability. Additionally, inter-rater and intra-rater reliability should be examined if multiple evaluators are involved.

Time frame: 6 weeks

Active Force 2 (For Strength)

Active Force 2 (For Strength) The Active Force 2 has demonstrated strong validity and reliability in muscle strength assessments. Its concurrent validity is high, with correlation coefficients ranging from 0.86 to 0.95 compared to established dynamometers, and construct validity values above 0.85 align with theoretical expectations for muscle strength measurements. Test-retest reliability values are robust, with intra class correlation coefficients (ICCs) between 0.92 and 0.98, indicating consistency across repeated measures. Additionally, intra-rater reliability ICCs range from 0.90 to 0.96, and inter-rater reliability ICCs from 0.88 to 0.95, reflecting consistent results when measurements are taken by the same or different testers.

Time frame: 6 week