Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis

Abstract

ObjectiveTo investigate the effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise (FatOx) and how they compare with the effects of moderate-intensity continuous training (MICT).DesignSystematic review and meta-analysis.Data sourcesAcademic Search Ultimate, CINAHL, Networked Digital Library of Theses and Dissertations, Open Access Theses and Dissertations, OpenDissertations, PubMed/MEDLINE, Scopus, SPORTDiscus and Web of Science.Eligibility criteria for selecting studiesStudies using a between-group design, involving adult participants who were not trained athletes, and evaluating effects of HIIT or SIT on FatOx (vs no exercise or MICT) were included.ResultsEighteen studies of fair-to-good quality were included; nine comparing HIIT or SIT with no exercise and eleven comparing HIIT or SIT with MICT. A significant pooled effect of these types of interval training on FatOx was found (mean difference in g/min (MD)=0.08; 95% confidence interval (CI) 0.04 to 0.12; p<0.001). Significant effects were found for exercise regimens lasting ≥4 weeks, and they increased with every additional week of training (β=0.01; 95% CI 0.00 to 0.02; p=0.003). HIIT and/or SIT were slightly more effective than MICT (MD=0.03; 95% CI 0.01 to 0.05; p=0.005). The effects on FatOx were larger among individuals with overweight/obesity.ConclusionEngaging in HIIT or SIT can improve FatOx, with larger effects expected for longer training regimens and individuals with overweight/obesity. While some effects seem small, they may be important in holistic approaches to enhance metabolic health and manage obesity.

Six Sessions of Low-volume High-intensity Interval Exercise Improves Resting Fat Oxidation

“…The findings of the present study provide preliminary evidence to suggest that a short-term practical HIIT protocol may provide an alternative exercise model for the improvement of metabolic health. This extends the findings of earlier studies showing that exercise training of this nature can improve indices of cardiorespiratory fitness [4] body composition [30], fat oxidation during exercise [10] as well as reporting for the first time that a practical HIIT protocol involving a total of 60-min of high-intensity exercise significantly improves resting substrate oxidation in less than 1 week.…”

“…The findings of the present study provide preliminary evidence to suggest that a short-term practical HIIT protocol may provide an alternative exercise model for the improvement of metabolic health. This extends the findings of earlier studies showing that exercise training of this nature can improve indices of cardiorespiratory fitness [4] body composition [30], fat oxidation during exercise [10] as well as reporting for the first time that a practical HIIT protocol involving a total of 60-min of high-intensity exercise significantly improves resting substrate oxidation in less than 1 week. Despite accumulating research showing that HIIT is an effective intervention for improving FatOx during exercise in individuals with lean [31] and those with obesity [9,32], the effects of HIIT on resting substrate oxidation is less clear [11,12,33,34], making it difficult to draw clear conclusions about the efficacy of HIIT on resting FatOx.…”

“…with overweight/obesity [10]. Also, it was reported that short term ( ≤ 4) Wingate-based SIT improved resting FatOx in females with obesity [11] and resting metabolic rate and FatOx in healthy adults [12].…”

“…In this growing literature, research documented that even as little as 6 sessions of HIIT over 2 weeks provided health and performance benefits, including improved V O 2 max, improved exercise performance, and fat oxidation (FatOx) during exercise [7][8][9]. Indeed, a recent meta-analysis that reviewed 18 studies reported that HIIT is more effective than moderate-intensity continuous exercise programs in improving FatOx during exercise, especially individuals with overweight/obesity [10]. Also, it was reported that short term (≤4) Wingate-based SIT improved resting FatOx in females with obesity [11] and resting metabolic rate and FatOx in healthy adults [12].…”

Revisões Sistemáticas Para O Campo De Pesquisa Em Exercício Físico E Saúde

“…Esse último caso ocorre quando se quer verificar a efetividade de uma "nova" modalidade ou modalidade pouco estudada de exercício ou tratamento comparado a uma modalidade ou tratamento com efetividade bem estabelecida pela literatura científica. Por exemplo, o treinamento intervalado de alta intensidade (HIIT), uma modalidade com aplicação crescente em diferentes campos da saúde, tem sido frequentemente comparado ao treinamento contínuo de intensidade moderada em revisões recentes (ATAKAN et al, 2022;SCOUBEAU et al, 2022;WANG et al, 2022).…”