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KÕRGE INTENSIIVSUSEGA INTERVALLTREENING, MÕÕDUKA INTENSIIVSUSEGA KESTVUSTREENING JA NENDE OMAVAHELINE VÕRDLUS KEHAKOOSTISE MUUTUMISEL High-Intensity Interval Training and ModerateIntensity Continuous Training and Their Comparison Regarding the Body Composition Changes Marit Salus, Mihkel Kurvits Abstract High-intensity interval training (HIIT) is a type of exercise which is comprised of alternating high-intensity work with periods of low-intensity work or rest. Different protocols implement different exercises, which vary in the intensities and the durations of the intervals. Moderate- intensity continuous training (MICT) is a type of exercise which is performed in the same state throughout the activity at a moderate intensity for a longer period of time. For years MICT has been considered the best method for weight loss and for altering changes in body composition. The protocols of MICT are well tolerated but high in volume. The aim of this theoretical literature review was to provide an overview of the differences between high-intensity interval training and moderate-intensity continuous training and their effect on the body composition. Results of the thesis show that the main advantage of HIIT over MICT is the much lower time requirement in case of similar changes in the body composition. HIIT protocols are carried out with almost a half of the amount of time of moderate-intensity continuous training protocols. MICT requires about 4 to 5 hours of exercise per week to elicit changes in the body composition, HIIT requires about 1.5 hours of exercise. Given that most people nowadays have a fast-paced lifestyle, a HIIT programme can therefore emerge as a more
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