Perbandingan Efektivitas Latihan Hiit Dan Jogging Terhadap Penurunan Lemak Tubuh
DOI:
https://doi.org/10.35706/joker.v5i2.13396Kata Kunci:
HIITAbstrak
Penelitian ini bertujuan membandingkan efektivitas latihan High Intensity Interval Training (HIIT) dan jogging terhadap penurunan persentase lemak tubuh. Metode penelitian menggunakan desain pretest–posttest dengan 30 mahasiswa, dibagi menjadi dua kelompok: HIIT dan jogging. Program latihan dilakukan selama 6 minggu dengan frekuensi tiga kali per minggu. Hasil analisis menggunakan uji Paired T-Test dan Independent T-Test menunjukkan bahwa kedua kelompok mengalami penurunan lemak tubuh yang signifikan (p < 0,05), namun kelompok HIIT menunjukkan penurunan yang lebih besar dibandingkan jogging. Kesimpulannya, latihan HIIT lebih efektif dalam menurunkan lemak tubuh
Unduhan
Referensi
Khodadadi, F., Bagheri, R., Negaresh, R., Moradi, S., Nordvall, M., Camera, D. M., Wong, A., & Suzuki, K. (2023). The Effect Of High-Intensity Interval Training Type On Body Fat Percentage, Fat And Fat-Free Mass: A Systematic Review And Meta-Analysis Of Randomized Clinical Trials. Journal Of Clinical Medicine, 12(6), 2291.
Lu, Y., Wiltshire, H. D., Baker, J. S., & Wang, Q. (2021). The Effects Of Running Compared With Functional High-Intensity Interval Training On Body Composition And Aerobic Fitness In Female University Students. International Journal Of Environmental Research And Public Health, 18(21), 11312.
Rahman, F., & Anom, F. M. A. (2025). THE EFFECTIVENESS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON WEIGHT LOSS AND METABOLIC PARAMETERS: A SCOPING REVIEW. JURNAL RISET KESEHATAN POLTEKKES DEPKES BANDUNG, 17(2), American College Of Sports Medicine. (2022). ACSM’s Guidelines For Exercise Testing And Prescription (11th Ed.). Lippincott Williams & Wilkins.
Boutcher, S. H. (2011). High-Intensity Intermittent Exercise And Fat Loss. Journal Of Obesity, 2011, 868305. Https://Doi.Org/10.1155/2011/868305
Gist, N. H., Fedewa, M. V., Dishman, R. K., & Cureton, K. J. (2014). Sprint Interval Training Effects On Aerobic Capacity: A Systematic Review And Meta-Analysis. Sports Medicine, 44(2), 269–279. Https://Doi.Org/10.1007/S40279-013-0115-0
Hwang, C. L., Wu, Y. T., & Choi, M. H. (2011). The Effects Of Interval Training On Fat Loss And Body Composition In Overweight Adults. Journal Of Sports Science & Medicine, 10(3), 580–588.
Khodadadi, D., Norouzi, E., & Fathi, M. (2023). The Effects Of Various HIIT Protocols On Body Fat Percentage: A Meta-Analysis. Sports Medicine And Health Science, 5(1), 65–75. Https://Doi.Org/10.1016/J.Smhs.2022.12.003
Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A Systematic Review And Meta-Analysis Of Interval Training Versus Moderate-Intensity Continuous Training On Body Adiposity. Obesity Reviews, 18(8), 943–964. Https://Doi.Org/10.1111/Obr.12536
Laursen, P. B., & Jenkins, D. G. (2002). The Scientific Basis For High-Intensity Interval Training. Sports Medicine, 32(1), 53–73. Https://Doi.Org/10.2165/00007256-200232010-00003
Lu, X., Zhang, Y., & Li, L. (2021). Comparison Of HIIT And Jogging On Fat Loss And VO₂Max Improvement In Young Adults. Journal Of Human Sport And Exercise, 16(4), 998–1010.
Macinnis, M. J., & Gibala, M. J. (2017). Physiological Adaptations To Interval Training And The Role Of Exercise Intensity. Journal Of Physiology, 595(9), 2915–2930. Https://Doi.Org/10.1113/JP273196
Mann, S., Beedie, C., & Jimenez, A. (2014). Differential Effects Of Aerobic Exercise On Body Composition In Overweight And Obese Adults. Sports Medicine, 44(2), 255–269. Https://Doi.Org/10.1007/S40279-013-0118-Y
Rahman, A., & Anom, M. (2025). Body Fat And Physical Activity Among Young Adults: A Public Health Perspective. Journal Of Physical Activity Research, 12(1), 55–62.
Ross, R., & Janssen, I. (2001). Physical Activity, Total And Regional Obesity: Dose-Response Considerations. Medicine & Science In Sports & Exercise, 33(6 Suppl.), S521–S527.
Santos, L. S., De Lucas, R. D., & Gross, J. S. (2020). High-Intensity Interval Training Reduces Body Fat And Improves Cardiometabolic Markers In Adults: A Randomized Controlled Trial. International Journal Of Sports Medicine, 41(7), 439–447. Https://Doi.Org/10.1055/A-1110-1421
Schoenfeld, B. J. (2010). The Mechanisms Of Muscle Hypertrophy And Fat Loss. Journal Of Strength And Conditioning Research, 24(10), 2857–2872. Https://Doi.Org/10.1519/JSC.0b013e3181e840f3
Slentz, C. A., Duscha, B. D., & Johnson, J. L. (2004). Effects Of Exercise Training Intensity On Abdominal Obesity. Obesity Research, 12(11), 1925–1935. Https://Doi.Org/10.1038/Oby.2004.240
Smith, R. L., & Sommer, A. J. (2018). Jogging And Continuous Aerobic Training: Effects On Body Fat And Cardiorespiratory Fitness. Journal Of Fitness Research, 7(2), 104–112.
Stensvold, D., Et Al. (2010). High-Intensity Training Vs. Traditional Aerobic Exercise On Fat Loss. Medicine & Science In Sports & Exercise, 42(6), 1135–1141.
Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The Effects Of HIIT On Fat Loss. International Journal499–510.
Unduhan
Diterbitkan
Cara Mengutip
Terbitan
Bagian
Lisensi
Hak Cipta (c) 2025 Muhammad Hilali Lazuardi, Risal Permana, Aditya Tegar Permana, Rayhan Geofahmi, Siti Mulya Ningsih, Rolina Manata Bn, Nikel Ramadhan
Artikel ini berlisensi Creative Commons Attribution 4.0 International License.
