Physical Fitness Improvement after 8 Weeks of High-intensity Interval Training with Air Bike

Abstract

Physical fitness is an important part of overall health. High-intensity interval training (HIIT) is a popular form of exercise that has been repeatedly proven as a functional way of developing cardiorespiratory fitness. Air bike is a widespread cardio machine suitable for HIIT. The aim of this research was to verify the effect of HIIT using air bike on the develop- ment of selected physical fitness parameters and compare it to moderate-intensity continuous training (MICT). Twenty active young adults (age 22.1±2.5) were the subject of the research in the research. The participants underwent a com- plex strength and endurance test, a spiroergometric examination, and a body composition analysis. The experimental group (EG) did HIIT twice a week with work intervals (15–45 seconds), while the control group did MICT in a comparable time period. The results have shown significant improvement in back squat (8.25%), pulling strength (7.07%), aerobic endurance (18.74%), and VO2peak (10.62%). Comparison of the groups has shown a significant difference in bench press (ES=1.01), back squat (ES=0.68), anaerobic endurance (ES=0.97), aerobic endurance (ES=1.456), and VO2peak (ES=0.92). According to the results, we can conclude that HIIT using air bike is an effective way of developing multiple aspects of physical fitness and is thus suitable for training programs that aim to develop health and sports performance.