Moderate Exercise vs. High Intensity Interval Training

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Danzer, Heather
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The Department of Kinesiology seeks to provide an ample knowledge of physical activity and active living to students both within and outside of the program; by providing knowledge of the role of movement and physical activity throughout the lifespan, it seeks to improve the lives of all members of the community. Its options for students enrolled in the department include: Athletic Training; Community and Public Health; Exercise Sciences; Pre-Health Professions; and Physical Education Teacher Licensure. The Department of Physical Education was founded in 1974 from the merger of the Department of Physical Education for Men and the Department of Physical Education for Women. In 1981 its name changed to the Department of Physical Education and Leisure Studies. In 1993 its name changed to the Department of Health and Human Performance. In 2007 its name changed to the Department of Kinesiology. Dates of Existence: 1974-present. Historical Names: Department of Physical Education (1974-1981), Department of Physical Education and Leisure Studies (1981-1993), Department of Health and Human Performance (1993-2007). Related Units: College of Human Sciences (parent college), College of Education (parent college, 1974 - 2005), Department of Physical Education for Women (predecessor) Department of Physical Education for Men
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University Honors Program

The Honors project is potentially the most valuable component of an Honors education. Typically Honors students choose to do their projects in their area of study, but some will pick a topic of interest unrelated to their major.

The Honors Program requires that the project be presented at a poster presentation event. Poster presentations are held each semester. Most students present during their senior year, but may do so earlier if their honors project has been completed.

This site presents project descriptions and selected posters for Honors projects completed since the Fall 2015 semester.


Purpose: The aim of this study was to determine if High Intensity Interval Training (HIIT) results in a higher energy expenditure and is more enjoyable when compared to moderate exercise. Methods: On two different days, ten college age men and women exercised on a treadmill at either 50% of their maximum heart rate for 20 consecutive minutes or 90% of their maximum heart rate for one minute, alternated by one minute of recovery walking, which was repeated 10 times for a total of 20 minutes of exercise. Heart rate and calories burned were assessed with a heart rate monitors. Assessments were continued during a 30-minute recovery period as participants sat quietly in a chair. PACES, a survey based on enjoyment of the exercise was also completed. Results: Moderate exercise burned an average of 139±40 calories while exercising and 64±15 calories during recovery. HIIT burned an average of 204±40 calories while exercising and 117±47 calories during recovery. The PACES score for moderate exercise was 14.2 while HIIT was 12.5, which was not statistically different and indicates no difference in enjoyment between the conditions. Conclusion: HIIT is the more effective way to burn more calories during exercise and after exercise given the same time period as moderate exercise.

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