Abstract
Background and Purpose: This case study reviews the current literature that exists for moderate intensity interval training (MIIT) and investigates an 8-week moderate intensity interval training program for a single case study. Case Description: The participant was a 35-year-old female graduate student whose goals were to improve her body composition and lose weight. The participant reported to be physically active by exercising at least three times per week prior to the study. Intervention: The participant underwent an 8-week MIIT program on a stationary bike, performing three cycling sessions per week, totaling 24 sessions. Each session included four full intervals of 10 minutes in duration each. The intervals consisted of five minutes of on time cycling at 60% to 80% of the participant’s heart rate maximum followed by five minutes of off time cycling at 40% to 50% of her heart rate maximum. Outcomes and Discussion: Outcomes collected included body fat percentage as measured by the BODPOD, VO2max as estimated by the YMCA submaximal cycle test, functional outcomes measured via the 6-Minute Walk Test(6MWT), and body height, weight, and resting vitals. The participant showed positive change for body fat percentage (1.9% decrease), VO2max (4.8ml/min/kg increase), and body weight (3.07% decrease). The participant demonstrated a slight decrease in the total distance covered during the 6MWT. Conclusion: The participant showed preferable improvements in most outcome measure assessed. This case study demonstrated positive changes in body fat percentage, VO2max, and body weight, and resting vital signs utilizing moderate intensity interval training. Further research is needed on a larger scale to see the benefits of moderate intensity interval training.