Comparative analysis of ten-week high-intensity interval training, moderate-intensity continuous training, and proprioceptive workouts: Impact on cognitive abilities, body composition, perceived stress and motor skills

Abstract

Purpose. With the emergence of diverse training methods, it is essential to conduct a comparative analysis of their effects, as each method influences the human body – considered a biopsychosocial entity – differently. Our comparative study aimed to explore the complex effects of proprioceptive training (ProprT), moderate-intensity continuous training (MICT) and high-intensity interval training (HIIT) on cognitive abilities, motor skills, body composition and perceived stress. The goal was to provide insights into effectively integrating these methods into educational and sport programs. Methods. One hundred forty-two healthy university students participated in the study. Participants voluntarily engaged in Pilates (n=22), yoga (n=29), functional circuit workouts (n=22), running club (n=23) or boot camp (n=46). Exercises were categorized into ProprT, MICT and HIIT based on established criteria for type and intensity zones. We conducted Hungarofit assessments, which included the Cooper test, push-up test, sit-up test and Flamingo balance test. Participants' body composition was analyzed, and cognitive functions were tested. Results. In Cooper test, only the MICT group showed significant improvement during the exercise program. On the other hand, the ProprT group exhibited a significant increase in total body mass, indicating that this training method was associated with the lowest calorie consumption. The most pronounced change in Borg scale values occured in the ProprT group, suggesting that lower-intensity training results in a more significant shift in the subjective level of effort. Changes in VTS COG/S8 test results highlight that exercise generally has a positive effect on cognitive abilities. Additionally, perceived stress levels decreased across all training types. Conclusion. Based on our observations, MICT may be the most effective method for improving students' aerobic capacity, while ProprT exercises may be particularly beneficial for enhancing cognitive abilities in public education. Notably, all three training types effectively reduce perceived stress. However, further comprehensive comparative analyses are needed to make personalized recommendations for individuals in public education and recreational athletes to determine which training method is the most optimal choice for their goals.