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This study analyzed the effects of two training protocols—moderate-intensity continuous training (MICT) and high-intensity interval training (HIIT)—on physical fitness, body composition, and exercise adherence in sedentary young adults aged 18 to 25 from the Instituto Técnico Superior Especializado (ITSE), Panama. A quasi-experimental pretest–posttest design with three groups (MICT, HIIT, and control) was used. VO?max was assessed using the Rockport Test, cardiovascular fitness through the Ruffier-Dickson Index, and anthropometric variables including body weight, BMI, body fat percentage, waist circumference, and waist–hip ratio.
After eight weeks of intervention, both protocols led to improvements in physical fitness. The MICT group showed a larger increase in VO?max, while the HIIT group demonstrated greater improvements in the Ruffier-Dickson Index. Although no statistically significant differences were found between groups (p > 0.05), relevant trends emerged: the MICT protocol exhibited higher adherence and slight reductions in body weight and BMI, whereas HIIT showed indications of lean mass gain.
These findings suggest that both MICT and HIIT are viable strategies for improving physical health indicators in sedentary youth, with MICT appearing more sustainable in educational settings due to its higher tolerance and adherence.
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