A systematic review and meta‐analysis of interval training versus moderate‐intensity continuous training on body adiposity

Abstract

Interval training (including high-intensity interval training [HIIT] and sprint interval training [SIT]) is promoted in both scientific and lay media as being a superior and time-efficient method for fat loss compared with traditional moderate-intensity continuous training (MICT). We evaluated the efficacy of HIIT/SIT when directly compared with MICT for the modulation of body adiposity. Databases were searched to 31 August 2016 for studies with exercise training interventions with minimum 4-week duration. Meta-analyses were conducted for within-group and between-group comparisons for total body fat percentage (%) and fat mass (kg). To investigate heterogeneity, we conducted sensitivity and meta-regression analyses. Of the 6,074 studies netted, 31 were included. Within-group analyses demonstrated reductions in total body fat (%) (HIIT/SIT: -1.26 [95% CI: -1.80; -0.72] and MICT: -1.48 [95% CI: -1.89; -1.06]) and fat mass (kg) (HIIT/SIT: -1.38 [95% CI: -1.99; -0.77] and MICT: -0.91 [95% CI: -1.45; -0.37]). There were no differences between HIIT/SIT and MICT for any body fat outcome. Analyses comparing MICT with HIIT/SIT protocols of lower time commitment and/or energy expenditure tended to favour MICT for total body fat reduction (p = 0.09). HIIT/SIT appears to provide similar benefits to MICT for body fat reduction, although not necessarily in a more time-efficient manner. However, neither short-term HIIT/SIT nor MICT produced clinically meaningful reductions in body fat.

Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis

“…However, similar energy expenditure over 24 h has been observed following HIIT and MICT [29]. Furthermore, recent systematic reviews and meta-analyses have shown that HIIT and MICT can induce similar improvements in body adiposity, with HIIT possibly being a more "time-efficient" exercise strategy [30,31]. Although, as seen in the present review, when HIIT or MICT are performed on their own without any dietary intervention, it is unlikely that clinically meaningful weight loss (>5% reduction [32]) in body mass and body fat can be achieved unless performed at very high volumes [33].…”

Efeito do treinamento intervalado de alta intensidade versus treinamento contínuo na composição corporal: uma revisão sistemática com meta-análise

“…Nesse sentido, o HIIT proporcionou respostas comparáveis aos do CONT, exigindo um comprometimento ~20% menor no tempo, indicando possibilidade de prescrição/implementação na gestão da obesidade e sobrepeso [8][9][10] . Entretanto, Keating et al 21 relatam que os resultados obtidos com a utilização do HIIT como estratégia para o controle da gordura corporal ainda são controversos, o que corroboramos com os achados desta meta-análise. Foi observado que o grupo CONT mostrou superioridade estatistica na redução da circunferência de cintura de 1,19 cm em relação as reduções obtidas pelo HIIT, tendo uma diminuição total de aproximadamente de 3cm.…”

“…Foram observadas respostas similares entre HIIT e CONT para os niveis de gordura corporal e circunferência da cintura. Keanting et al 21 , também relataram encontrar resposta similar após avaliarem 31 ensaios clínicos randomizados e não randomizados. A superioridade do CONT no desfecho circunferência da cintura encontrada em nosso estudo pode estar associada a exclusão de ensaios clínicos não randomizados, porém, os autores Wewege et al 20 e Keating et al 21 optaram por incluir estudos com essa característica metodológica.…”

“…Boutcher 19 em sua revisão reporta que os exercícios intervalados de alta intensidade podem ser mais eficazes na perda de gordura quando comparados a outros exercícios. Contudo, duas revisões meta-analíticas não demonstraram diferenças significativas entre as intervenções para modificação da composição 20,21 . Tais fatos revelam um quadro ainda impreciso sobre qual a intervenção é capaz de promover melhores adaptações morfológicas.…”

High intensity interval training in coronary artery disease patients, is it worth the effort?

“…Yet, from the present data it is actually unclear whether caloric expenditure was higher in the HIIT arm compared to the MCT arm. Earlier meta-analyses 17,18 performed in obese patients clearly demonstrated that when training protocols were not matched, EE was usually less in HIIT compared to MCT. In patients with CAD, Pattyn et al 19 measured the EE of HIIT and MCT programmes as planned in the SAINTEX-CAD study (based on Wisloff et al), 9,20 and the actually performed training intensities.…”