Enhancing Active Aging Through Exercise: A Comparative Study of High-Intensity Interval Training and Continuous Aerobic Training Benefits

Chiara Porro^1*Federico Zoila^2,3Francesca Martina Filannino²Maria Antonietta Panaro⁴Italo Sannicandro²Antonia Cianciulli⁴

• ¹University of Foggia, Foggia, Italy
• ²Department of Clinical and Experimental Medicine, University of Foggia, Foggia, Italy, University of Foggia, Foggia, Italy
• ³Division of Clinical Psychology, Department of Neurosciences, Biomedicine and Movement Sciences, University of Verona, Verona, Veneto, Italy
• ⁴Università di Bari, bari, Italy

Introduction: As global life expectancy increases, the importance of maintaining health and functional independence in older adults becomes paramount. This study investigates the comparative effects of High-Intensity Interval Training (HIIT) and Continuous Aerobic Training (CAT) on physical fitness, cognitive function, and overall well-being in older populations. Methods: This review analyzed randomized controlled trials (RCTs) focusing on older adults (aged 60-85) engaged in High-Intensity Interval Training (HIIT) and Continuous Aerobic Training (CAT). Key metrics included cardiovascular fitness, measured via VO2 max tests and 6-minute walk tests; muscle strength, assessed using handgrip dynamometry and sit-to-stand tests; and cognitive performance, evaluated with Montreal Cognitive Assessment (MoCA) and Trail Making Tests (TMT). Mental health was assessed using the Beck Depression Inventory (BDI), and quality of life was measured with the SF-36 Health Survey. A total of 18 RCTs were included.Results: Across the reviewed studies, both HIIT and CAT produced significant health benefits in older adults. HIIT led to a 15-20% increase in VO2 max, a 12% improvement in muscle strength, and a 10-15% enhancement in cognitive function, particularly in memory and executive tasks (MoCA scores). HIIT also reduced fall risk by 23%, likely due to its impact on dynamic balance and coordination. CAT, meanwhile, improved aerobic capacity by 10-15% and was particularly effective in reducing depressive symptoms by 5-10%, as measured by the Beck Depression Inventory (BDI). CAT also showed moderate benefits for mental well-being and mood regulation.Discussion: While both HIIT and CAT show significant short-term benefits, their long-term effects need more exploration. HIIT has demonstrated sustained improvements in VO2 max and cognitive function for up to 6 months, but its long-term impact on age-related decline is unclear. CAT offers lasting benefits for aerobic capacity and mental health, though more data are needed on its effect on long-term functional independence. Future research should focus on longitudinal studies to assess the durability of these benefits and explore combining HIIT and CAT for optimal outcomes. Additionally, using wearable technology to track adherence and progress could provide valuable insights.