Author(s): Rajwinder Kaur

Abstract:
High-Intensity Interval Training (HIIT) has emerged as a time-efficient and effective exercise strategy for improving cardiovascular fitness and muscular endurance, particularly among adolescents. This study explores the physiological benefits and practical applications of HIIT within the adolescent population. A systematic review of relevant literature from 2000 to 2023 revealed that HIIT significantly enhances VO₂ max, heart rate efficiency, and stroke volume, thereby improving aerobic capacity. Additionally, HIIT stimulates muscle fiber recruitment and anaerobic energy systems, leading to measurable gains in muscular endurance. Compared to traditional endurance training, HIIT offers equal or superior fitness outcomes in shorter durations, increasing adherence and enjoyment among adolescents. Its adaptability and minimal equipment requirements make it well-suited for school-based physical education programs. The findings highlight HIIT’s potential to address declining adolescent fitness levels and promote lifelong healthy habits. Further research is encouraged to evaluate the long-term health and academic impacts of integrating HIIT into school curricula.

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