Low-Frequency HIIT Improves Body Composition and Aerobic Capacity in Overweight Men

Abstract

Background The relationship between the frequency of high-intensity interval training (HIIT) and the resultant adaptations is largely unclear. Purpose This study compared the effects of different frequencies of HIIT with those of moderate-intensity continuous training (MICT) on body composition in overweight or obese adults. Methods Fifty-six overweight or obese (body mass index = 26.4 ± 2.9) men between 18 and 30 yr old (age = 22.8 ± 3.1 yr) were randomly assigned to the following groups: no-intervention control (CON; n = 14), MICT performed thrice weekly (MICT×3/wk; n = 9), HIIT performed thrice weekly (HIIT×3/wk; n = 14), HIIT performed twice weekly (HIIT×2/wk; n = 10), and HIIT performed once weekly (HIIT×1/wk; n = 9). Each HIIT session consisted of 12 × 1-min bouts at 90% heart rate reserve, interspersed with 11 × 1-min bouts at 70% heart rate reserve. Aerobic capacity, body composition, resting heart rate, vascular function, insulin resistance, and biomarkers of metabolic syndrome risk factor were examined at baseline, after 4 wk, and after 8 wk of intervention. Results Aerobic capacity and percent fat-free mass significantly increased in all exercise groups compared with those in the CON group (CON vs all exercise groups, P < 0.05), whereas body fat mass and systolic blood pressure significantly decreased after 8 wk of intervention in all exercise groups compared with those in the CON group (CON vs all exercise groups, P < 0.05). Body fat mass significantly decreased after 4 wk in all HIIT groups compared with those in the CON group (CON vs all HIIT groups, P < 0.05) but not in the MICT×3/wk group. Conclusion These novel results demonstrated that performing HIIT once weekly, even with a lower weekly volume of exercise, improved cardiorespiratory fitness, body composition, and blood pressure in overweight/obese adults. Low-frequency HIIT might be a feasible and effective strategy for the prescription of an initial exercise program for inactive, overweight, or obese young men.

HIIT'ing or MISS'ing the Optimal Management of Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis of High- Versus Moderate-Intensity Exercise Prescription

“…Our results deviate from previous studies where significant improvements inVO 2max were evident following HIIT interventions in obesity (Chin et al, 2020), cardiometabolic disease (de Nardi et al, 2018;Boff et al, 2019) and PCOS (Lionett et al, 2021). This deviation may be a result of a significant publication bias toward studies reporting increases inVO 2max in the MISS literature which was not evident within the HIIT literature included in our analyses.…”

Which behaviour change techniques within interventions to prevent weight gain and/or initiate weight loss improve adiposity outcomes in young adults? A systematic review and meta‐analysis of randomized controlled trials

“…Meta‐analysis of weight (kg) change outcomes in 19 studies with a total of 22 intervention arms for interventions to prevent weight gain and/or initiate weight loss examined two moderator effects. There was no significant time effect (LRT χ2(4) = 0.14, P =.932) with a nonsignificant mean change in weight relative to baseline +0.03 kg up to 3 months (95% CI: −1.25, 1.32) and +0.11 kg for >3 months (95% CI: −1.11, 1.32) (Figure ).…”

Effect of different types of regular exercise on physical fitness in adults with overweight or obesity: Systematic review and meta‐analyses

“…The characteristics of the 24 included RCTs 10 , 11 , 14 , 21 , 22 , 23 , 24 , 25 , 26 , 27 , 28 , 29 , 30 , 31 , 32 , 33 , 34 , 35 , 36 , 37 , 38 , 39 , 40 , 41 with 1802 participants are presented in Table S3 . The meta‐analysis had 41 study arms with 995 individuals in the experimental groups and 447 in the control groups.…”

“…Additional data were obtained from six authors. [10][11][12][13][14][15] The findings pertaining to cardiorespiratory fitness (measured or estimated VO 2max ), muscle strength, and any other parameter of physical function of each included article are reported.…”