Moch Hasan Al As’Ary, Adi Pranoto, Andri Suyoko, Fansah Adila, Fuad Noor Heza, Yudi Dwi Saputra, Andun Sudijandoko, Made Pramono, Nur Ahmad Arief, Bekir Erhan Orhan
Background and Study Aim Aerobic capacity, cardiac efficiency, and metabolic regulation contribute directly to performance in Pencak Silat. The sport involves intermittent high-intensity actions that place continuous demands on cardiovascular and metabolic systems. Although various conditioning approaches are used in practice, their relative effectiveness in improving responses relevant to Pencak Silat remains a matter of practical interest. This study aimed to evaluate how a structured long-interval training program influences aerobic capacity, heart rate regulation, and body composition indicators in Pencak Silat athletes aged 16–18 years. Material and Methods A quasi-experimental pretest–posttest design with a comparison group was used. Twenty athletes aged 16–18 years were assigned either to an LIT group or to a control group that continued regular training. Aerobic capacity (VO₂max) was measured with the Multi-Fitness Test (MFT). Resting heart rate, body fat, and visceral fat were assessed using a bioelectrical impedance device. Because the data were not normally distributed, non-parametric tests were applied. Results The LIT program significantly improved VO₂max (p = 0.001) and reduced RHR (p = 0.001) compared with the control group. Total and visceral fat also decreased significantly in the LIT group (p = 0.001), although the reduction in body fat between groups remained modest. These changes indicate combined cardiovascular and metabolic adaptations in response to long-interval training. The results are consistent with the demands of Pencak Silat, where higher aerobic efficiency and lower central fat support movement economy and technical execution. Conclusions The study indicates that long-interval training can be used as a structured approach to modify aerobic, cardiac, and body composition indicators in trained youth. The findings support the use of interval-based programs in sports with intermittent high-intensity efforts. They may help practitioners choose conditioning methods that match these demands. © Moch Hasan Al as’ary, Adi Pranoto, Andri Suyoko, Fansah Adila, Fuad Noor Heza, Yudi Dwi Saputra, Andun Sudijandoko, Made Pramono, Nur Ahmad Arief, Bekir Erhan Orhan, 2026.
Department of Sports Coaching Education, Faculty of Sports and Health Sciences, Universitas Negeri Surabaya, Indonesia; Study Program of Sports Coaching Education, Faculty of Teacher Training and Education, Universitas Riau, Indonesia; Faculty of Sports Sciences, Istanbul Aydın University, Turkey
