Effectiveness of High-Intensity Interval Training in Enhancing Cardiovascular Fitness and Post-Exercise Recovery among University Athletes
Abstract
University athletes face concurrent academic and competitive demands that limit available time for extensive conditioning and recovery. This randomized controlled trial examined the effectiveness of an eight-week high intensity interval training program in enhancing cardiovascular fitness and post exercise recovery among university athletes. Forty-four athletes were randomly assigned to a high intensity interval training group or a control group that continued usual sport training. The intervention consisted of three weekly sessions of 4 × 4-minute intervals performed at 90 to 95 percent of maximal heart rate with active recovery. Cardiovascular fitness was assessed via maximal oxygen uptake testing and the Yo Yo Intermittent Recovery Test Level 1 while recovery was evaluated through heart rate recovery blood lactate responses and perceptual measures. The high intensity interval training group achieved significant improvements in maximal oxygen uptake of approximately 8 percent and intermittent endurance performance of nearly 17 percent together with accelerated heart rate recovery at one and three minutes post exercise. Between groups comparisons confirmed statistically and practically meaningful advantages for the intervention across primary outcomes with large effect sizes and high protocol adherence. No serious adverse events occurred. These results demonstrate that high intensity interval training is an effective and feasible strategy for concurrently improving cardiovascular fitness and post exercise recovery in university athletes. The findings support the integration of structured high intensity interval sessions into collegiate training programs as a time efficient means of elevating performance capacity and recovery readiness within the constraints of dual academic and athletic schedules.
Keywords High Intensity Interval Training; Cardiovascular Fitness; Post Exercise Recovery; University Athletes; Maximal Oxygen Uptake; Heart Rate Recovery
