Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women

Abstract

This study compared the effect of prolonged moderate-intensity continuous training (MICT) on reducing abdominal visceral fat in obese young women with that of work-equivalent (300 kJ/training session) high-intensity interval training (HIIT). Forty-three participants received either HIIT (n = 15), MICT (n = 15), or no training (CON, n = 13) for 12 weeks. The abdominal visceral fat area (AVFA) and abdominal subcutaneous fat area (ASFA) of the participants were measured through computed tomography scans preintervention and postintervention. Total fat mass and the fat mass of the android, gynoid, and trunk regions were assessed through dual-energy X-ray absorptiometry. Following HIIT and MICT, comparable reductions in AVFA (−9.1, −9.2 cm2), ASFA (−35, −28.3 cm2), and combined AVFA and ASFA (−44.7, −37.5 cm2, p > 0.05) were observed. Similarly, reductions in fat percentage (−2.5%, −2.4%), total fat mass (−2.8, −2.8 kg), and fat mass of the android (−0.3, −0.3 kg), gynoid (−0.5, −0.7 kg), and trunk (−1.6, −1.2 kg, p > 0.05) regions did not differ between HIIT and MICT. No variable changed in CON. In conclusion, MICT consisting of prolonged sessions has no quantitative advantage, compared with that resulting from HIIT, in abdominal visceral fat reduction. HIIT appears to be the predominant strategy for controlling obesity because of its time efficiency.

The impact of high‐intensity interval training on the cTnT response to acute exercise in sedentary obese young women

“…In addition, we also noted a gradual decrease in training HR during the progression of high‐intensity interval training. This phenomenon also has been noted in our prior and another study . Of note, it has been suggested that the use of intermittent effort instead of continuous could have independent physiological effects such as metabolic fluctuations, which per se induces a greater activation of mitochondrial biogenesis .…”

Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)

“…Twenty-two HIIT protocols used active recovery,54–56 58 63–65 67 68 70 76–78 81 82 84–87 89 90 92 one used passive recovery,93 and five did not report clearly what type of recovery was used 57 59 66 73 91. Eight SIT protocols used active recovery,54 60 69 75 79 80 83 88 one used passive recovery,74 and three did not report clearly what type of recovery was used 61 62 72.…”

The influence of high‐intensity interval training on anthropometric variables of adults with overweight or obesity: a systematic review and network meta‐analysis

“…In a study by Zhang et al . , the HIIT group required ~82% to 97% less time than did the MICT group (HIIT: 34.4–37.8 min; MICT: 62.6–74.4 min) to achieve an expenditure of 300 kJ, whereas in the study conducted by Martins et al . , the HIIT group required ~60% less time (HIIT: ~20 min; MICT: ~32 min) to achieve an expenditure of 1,046 kJ.…”

“…In a study by Zhang et al . , an observed characteristic was the long duration of the effort period (4 min at 90% VO 2max each bout). In contrast, in the study by Martins et al .…”