Comparison of the Effects of LISS (Low-Intensity Steady State) and HIIT (High-Intensity Interval Training) on Cardiovascular Adaptation
Main Article Content
Introduction. Aerobic exercise plays an important role in improving cardiovascular fitness, but each training method has different effectiveness. This study aims to compare the effects of Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT) on cardiovascular adaptation in students from the Department of Physical Education, Health, and Recreation, Universitas Negeri Makassar (UNM). Methods. This study used an experimental method with a pre-test and post-test control group design. A total of 54 students were divided into two groups. The first group underwent LISS training with an intensity of 50-60% of maximum heart rate (HRmax) for 40 minutes per session, while the second group underwent HIIT with an intensity interval of 85-95% HRmax for 20 minutes per session, each performed 4 times per week for 6 weeks. The cardiovascular parameters measured included VO₂ max, resting heart rate, and systolic and diastolic blood pressure. Results. The results showed that both training methods provided a significant increase in VO₂ max and a decrease in resting heart rate (p < 0.05). However, the HIIT group experienced a greater increase in VO₂ max compared to the LISS group (p < 0.05), while the LISS and HIIT pressure reduction variables were significantly able to reduce systolic and diastolic blood pressure, indicating similar benefits in terms of blood pressure control. Conclusion. The conclusion of this study is that HIIT is more effective in increasing cardiovascular adaptation, more effective in heart performance or decreasing heart rate and both are effective in reducing systolic and diastolic blood pressure.
Keywords:
LISS
HIIT
Cardiovascular adaptation
VO2 max
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2. Villella M, Villella A. Exercise and Cardiovascular Diseases. Kidney Blood Press Res. 2014;39(2–3):147–53.
3. Andriana LM, Nurdianto AR. Tai chi exercise is better than low-intensity steady-state cardio for improving physical fitness and sleep quality in the elderly. J Sport J Penelit Pembelajaran. 2022;8(4):405–25.
4. Pedersen BK, Saltin B. Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scand J Med Sci Sports. 2015;25(S3):1–72.
5. Colosio AL, Caen K, Bourgois JG, Boone J, Pogliaghi S. Bioenergetics of the VO2 slow component between exercise intensity domains. Pflügers Arch - Eur J Physiol. 2020;472(10):1447–56.
6. Little JP, Gillen JB, Percival ME, Safdar A, Tarnopolsky MA, Punthakee Z, et al. Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. J Appl Physiol. 2011;111(6):1554–60.
7. Hood MS, Little JP, Tarnopolsky MA, Myslik F, Gibala MJ. Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults. Med Sci Sport Exerc. 2011;43(10):1849–56.
8. Piil JF, Lundbye-Jensen J, Christiansen L, Ioannou L, Tsoutsoubi L, Dallas CN, et al. High prevalence of hypohydration in occupations with heat stress—Perspectives for performance in combined cognitive and motor tasks. PLoS One. 2018;13(10):e0205321.
9. Lee K, Tripathy D, Demark-Wahnefried W, Courneya KS, Sami N, Bernstein L, et al. Effect of Aerobic and Resistance Exercise Intervention on Cardiovascular Disease Risk in Women With Early-Stage Breast Cancer. JAMA Oncol. 2019;5(5):710.
10. Gelenitis K, Foglyano K, Lombardo L, McDaniel J, Triolo R. Motorless cadence control of standard and low duty cycle-patterned neural stimulation intensity extends muscle-driven cycling output after paralysis. J Neuroeng Rehabil. 2022;19(1):85.
11. From S, Liira H, Leppävuori J, Remes-Lyly T, Tikkanen H, Pitkälä K. Effectiveness of exercise intervention and health promotion on cardiovascular risk factors in middle-aged men: a protocol of a randomized controlled trial. BMC Public Health. 2013;13(1):125.
12. Ito S. High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol. World J Cardiol. 2019;11(7):171–88.
13. Plizga J, Jaworski A, Grajnert F, Gluszczyk A, Surma A, Cecot J, et al. High-Intensity Interval Training - health benefits and risks - literature review. Qual Sport. 2024;18:53359.
14. Mahdi et al. The Power of Exercise to Reduce the Risk Factors of Cardiovascular Disease in obese men patients. Medico-Legal Updat. 2020;20(4):1896-902
15. Hernawan B, Putra RAAA. Effect of High Intensity Interval Training (HIIT) on VO2 Max in Young Adult: Literature Review. Jendela Olahraga. 2023;8(2):43–52.
16. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, et al. Effects of HIIT and MICT on cardiovascular risk factors in adults with overweight and/or obesity: A meta-analysis. Parmenter B, editor. PLoS One. 2019 Jan 28;14(1):e0210644.
17. Yelavarthy P, Panjiyar B, Yelavarthy P, Lankala S. Cardiovascular Benefits of High-Intensity Interval Training in Patients with Hypertension: A Systematic Review. Preprints. 2024: 2024011521.
18. Chen Y, Xu L, Wang H. Impact of High-Intensity Interval Training (HIIT) on Cardiovascular Health in Middle-Aged Chinese Populations. Stud Sport Sci Phys Educ. 2024;2(1):57–62.
19. Yang F, Kwak YS. Impact of Alternating Exercise Intensity Interventions on the Physical and Mental Health of Middle-Aged and Young Men. Appl Sci. 2024;14(22):10140.
20. Deshayes TA, Sodabi DGA, Dubord M, Gagnon D. Shifting focus: Time to look beyond the classic physiological adaptations associated with human heat acclimation. Exp Physiol. 2024;109(3):335–49.
21. Pulos N, Shin EH, Spinner RJ, Shin AY. Management of Iatrogenic Nerve Injuries. J Am Acad Orthop Surg. 2019;27(18):e838–48.
22. Karba SK, Permadi AW, Parwata IMY. Hubungan Aktivitas Fisik Terhadap VO₂ max Pada Lanjut Usia. Heal Tadulako J (Jurnal Kesehat Tadulako). 2024;10(1):89–95.
23. Andreato LV, Andrade A, Keech A, da Silva V, Francisco WW, Milani FT, et al. Effects of the intensity of interval training on aerobic fitness, body composition and resting metabolic rate of women with overweight or obesity: A randomized trial. Isokinet Exerc Sci. 2023;31(2):127–36.
24. Yue T, Wang Y, Liu H, Kong Z, Qi F. Effects of High-Intensity Interval vs. Moderate-Intensity Continuous Training on Cardiac Rehabilitation in Patients With Cardiovascular Disease: A Systematic Review and Meta-Analysis. Front Cardiovasc Med. 2022;9.
25. Fauzia W, Khumaeroh A, Picessa A. Profil Hemodinamik pada Soccer Pria Pra Lanjut Usia Selama Masa Latihan High Intensity Interval Training (HIIT). J Telenursing. 2023;5(2):2039–49.
26. Daulay DAA, Vigriawan GE, Sidik RM, Utami TS, Pratama HG. Literature Review: High Intensity Interval Training Meningkatkan Kebugaran Jasmani dan Sosial Status Pada Orang Dewasa Gaya Hidup Pasif. J Sains Keolahragaan dan Kesehat. 2024;9(1):138–51.
27. Amalia F, Zainuddin A, Irma I. Faktor Risiko Kejadian Hipertensi Pada Usia Dewasa Muda (20-44) Di Wilayah Kerja Puskesmas Kandai Tahun 2022. Endem J. 2022;3(2).
28. Tomasoa J, Dunggio ARS. Pengaruh Senam Jantung Sehat terhadap Perubahan Tekanan Darah pada Penderita Hipertensi di Puskesmas Passo. Syntax Lit ; J Ilm Indones. 2023;8(7):4698–707.
29. Mateo-Gallego R, Madinaveitia-Nisarre L, Giné-Gonzalez J, María Bea A, Guerra-Torrecilla L, Baila-Rueda L, et al. The effects of high-intensity interval training on glucose metabolism, cardiorespiratory fitness and weight control in subjects with diabetes: Systematic review a meta-analysis. Diabetes Res Clin Pract. 2022 Aug;190:109979.
30. Delgado-Floody P, Izquierdo M, Ramírez-Vélez R, Caamaño-Navarrete F, Moris R, Jerez-Mayorga D, et al. Effect of High-Intensity Interval Training on Body Composition, Cardiorespiratory Fitness, Blood Pressure, and Substrate Utilization During Exercise Among Prehypertensive and Hypertensive Patients With Excessive Adiposity. Front Physiol. 2020;11.
31. Wang T, Mao J, Bo S, Zhang L, Li Q. Acute effects of resistance-type and cycling-type high-intensity interval training on arterial stiffness, cardiac autonomic modulation and cardiac biomarkers. BMC Sports Sci Med Rehabil. 2024;16(1):14.
32. Edwards J, De Caux A, Donaldson J, Wiles J, O’Driscoll J. Isometric exercise versus high-intensity interval training for the management of blood pressure: a systematic review and meta-analysis. Br J Sports Med. 2022;56(9):506–14.
