Efectos del HIIT y el MICT sobre la composición corporal y la aptitud cardiorrespiratoria en futbolistas adolescentes de Sogamoso, Boyacá

Abstract

The aim of this study was to determine the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on body composition and cardiorespiratory fitness in youth soccer players aged 15–17 years. This pre-experimental study used a convenience sample of 30 players (15–17 years), allocated to HIIT or MICT for 6 weeks (2 sessions/week). The study was conducted at moderate altitude (2,560 m above sea level). HIIT consisted of bouts performed at 85–95% of maximal heart rate (HRmax) with active recovery, whereas MICT was performed continuously at 65–75% of theoretical HRmax. Training intensity was monitored in real time using a Polar H10 chest strap and ratings of perceived exertion (RPE). Pre- and post-intervention assessments included body composition via bioelectrical impedance and indirect VO₂max estimation using the Léger test. Both expected and observed outcomes indicated improvements in VO₂max in both groups, with a slight advantage for HIIT; VO₂max increased by +5.55% (HIIT) and +3.29% (MICT), with no significant changes in body composition after 6 weeks. In conclusion, both methods are effective for improving VO₂max over short periods; HIIT yields a greater relative gain and time efficiency, whereas MICT is suitable for consolidating aerobic base and supporting adherence. The choice of method should consider training goals, available time, and progression.