EFEKTIVITAS PROGRAM LATIHAN HIGH INTENSITY INTERVAL TRAINING (HIIT) TERHADAP PENINGKATAN KEBUGARAN KARDIORESPIRASI PADA MAHASISWA
Keywords:
HIIT, kebugaran, kardiorespirasi, VO₂maxAbstract
High Intensity Interval Training merupakan modalitas latihan yang efisien waktu dan terbukti mampu meningkatkan kebugaran kardiorespirasi pada berbagai populasi termasuk mahasiswa yang cenderung memiliki gaya hidup sedentari. Penelitian ini bertujuan menganalisis efektivitas program latihan High Intensity Interval Training terhadap peningkatan kebugaran kardiorespirasi yang diukur melalui VO?max pada mahasiswa. Desain penelitian menggunakan randomized controlled trial dengan melibatkan 60 mahasiswa yang dibagi menjadi kelompok intervensi HIIT dan kelompok kontrol. Kelompok HIIT menjalani program latihan tiga kali seminggu selama delapan minggu dengan protokol latihan intensitas tinggi 85-90 persen denyut jantung maksimal selama empat menit diselingi pemulihan tiga menit pada intensitas 50-60 persen denyut jantung maksimal sebanyak empat set. Kebugaran kardiorespirasi diukur menggunakan multistage fitness test sebelum dan sesudah intervensi. Hasil penelitian menunjukkan peningkatan signifikan VO?max pada kelompok HIIT dari 36,4 menjadi 43,5 mL/kg/menit dibandingkan kelompok kontrol yang tidak mengalami perubahan bermakna. Temuan ini mengonfirmasi bahwa program HIIT efektif meningkatkan kebugaran kardiorespirasi mahasiswa dan dapat diimplementasikan sebagai strategi promosi kesehatan berbasis kampus yang praktis dan efisien.
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