Dr Irum Ali, Dr Aroosa Ishfaq, Dr Munazzah Qasim, Dr Sidra Majeed
Objectives: To compare the effects of high intensity interval training VS moderate intensity continuous training on the cardiovascular endurance in young healthy females. Method: 30 young healthy females were collected and randomly assigned into two training groups HIIT and MICT, each group having a sample size of (n=15). There will be three parameters to be tested including (VO2max, Resting heart rate, Rate perceived exertion). Each group will be tested at three different times e.g. (at Baseline measurement, after two weeks and after four weeks). For first two weeks HIIT group have to perform at 70%HRR and for third and fourth weeks at 75%HRR for two minutes followed by active resting interval at 30%HRR for two minutes (1:1) with warm up and cool down period (2 minutes each period ) on treadmill. For first two weeks, the MICT group has to perform at 40%HRR and for third and fourth weeks at 50% HRR for fifteen minutes continuously on treadmill including warm up and cool down period (2 minutes each period). Result: The final assessment of HIIT and MICT groups had shown p values for VO2max (p=.000), RHR (p=.323) and for RPE (p=.085). These values indicating significant improvement in these three parameters in both groups. Conclusion: This study showed that there were significant improvements in both groups but there were more improvements in VO2max in HIIT group so, it is proved that HIIT is more beneficial than MICT in improving cardiovascular endurance. Keywords: HIIT, MICT, RPE, RHR, Cardiovascular endurance.