COMPARISON OF HIGH-INTENSITY INTERVAL TRAINING AND AEROBIC EXERCISE COMBINED WITH YOGA IN HEALTHY INDIVIDUALS: A RANDOMIZED CONTROLLED TRIAL

Abstract

Regular physical activity plays a vital role in maintaining cardiovascular health, yet young adults increasingly prefer high-intensity interval training (HIIT) due to its time efficiency, despite concerns regarding cardiovascular stress and safety. Aerobic exercise remains a traditional and widely recommended form of physical activity, while yoga has gained attention as a complementary intervention for improving cardiovascular regulation, recovery, and autonomic balance. However, comparative evidence on the combined effects of HIIT and aerobic exercise with yoga on cardiovascular parameters in healthy individuals is limited. This randomized controlled trial aimed to compare the effects of HIIT and aerobic exercise, performed alone and in combination with yoga, on selected cardiovascular parameters in healthy young adults. A total of 120 healthy participants aged 18-25 years were randomly allocated into four groups: HIIT, HIIT combined with yoga, aerobic exercise, and aerobic exercise combined with yoga. All interventions were conducted for six weeks under supervised conditions. Cardiovascular parameters, including blood pressure, pulse rate, respiratory rate, oxygen saturation, and rate of perceived exertion, were assessed before and after the intervention period. Statistical analysis was performed using appropriate parametric and non-parametric tests, with the level of significance set at p < 0.05. The findings indicated improvements in cardiovascular parameters across all groups following the intervention. Participants receiving combined exercise and yoga interventions demonstrated comparatively greater favourable changes than those performing exercise alone. These results suggest that integrating yoga with HIIT or aerobic exercise may enhance cardiovascular responses and provide a balanced, safe, and effective approach to cardiovascular conditioning in healthy young individuals.