Effects of 3x3 progressive cycling interval training on cardiovascular fitness and body composition in overweight undergraduates

Abstract

Background and Study Aim. Obesity has become a global health concern and high-intensity interval training (HIIT) has emerged as an effective exercise modality for improving body composition, promoting weight loss, and increasing cardiovascular fitness. This study aimed to investigate the effects of progressive 3 by 3 cycling interval training on cardiovascular fitness and body composition in overweight individuals. Material and Methods. Fifteen overweight undergraduate students were recruited (age = 20.2 ± 0.7 years; body weight = 78.2 ± 16.2 kg; BMI = 27.2 ± 3.7 kg/m²; height = 168.9 ± 8.0 cm). The participants engaged in an 8-week progressive 3 by 3 cycling interval training program, consisting of 3 sessions per week. Body composition was measured using bioelectrical impedance analysis, blood lipid profiles were tested, and maximum oxygen consumption (VO₂max) was assessed at baseline and after the intervention. A one-way ANOVA was conducted to evaluate changes between pre- and post-intervention measurements. Results. The findings demonstrated that there were no significant changes in body composition parameters, including body weight, BMI, body fat percentage, fat mass, and visceral fat (all p > 0.05, all ES = Trivial). Similarly, blood lipid profile parameters were also not significantly changed between pre-intervention and post-intervention (all p > 0.05, all ES = Trivial). However, VO₂max significantly increased after 8 weeks of training (95% CI = 1.27–8.25 ml·kg⁻¹·min⁻¹, ES = Moderate, p = 0.011). Conclusions. The progressive 3 by 3 cycling interval training was effective in enhancing cardiovascular fitness in overweight individuals and may help reduce cardiovascular risk associated with low VO₂max.