Effect of periodized high intensity interval training (HIIT) on body composition and attitudes towards hunger in active men and women

Astorino, Todd A.; Heath, Brendyn; Bandong, Jason; Ordille, Gina M; Contreras, Ramón; Montell, Matthew; Schubert, Matthew M.

doi:10.23736/s0022-4707.17.07297-8

Cited by 6 publications

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“…Moreover, two eligible articles published results on the same dataset [ 31 , 32 ], and the more comprehensive manuscript was included for analysis [ 31 ]. A further five studies did not indicate a control group [ 33 , 34 , 35 , 36 , 37 ], leaving a total of 36 eligible RCTs for final meta-analysis [ 31 , 38 , 39 , 40 , 41 , 42 , 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 , 66 , 67 , 68 , 69 , 70 , 71 , 72 ]. Of these 36 RCTs, 35 studies assessed changes in BF% [ 31 , 38 , 39 , 40 , 41 , 42 , 43 , 44 , 45 , 46 , ...…”

Section: Resultsmentioning

confidence: 99%

“…Among the 47 intervention arms from 36 studies, 45 arms assessed BF% changes following HIIT interventions with 30 reporting significant reductions in BF% [ 31 , 38 , 39 , 40 , 43 , 44 , 45 , 47 , 48 , 50 , 51 , 53 , 54 , 56 , 57 , 59 , 60 , 62 , 63 , 64 , 69 , 70 , 71 , 72 ] compared to the others which did not [ 41 , 46 , 49 , 52 , 54 , 55 , 57 , 58 , 61 , 65 , 66 , 67 , 68 , 74 ]. In addition, modes of HIIT exercise varied across investigations such that 17 studies utilized cycling [ 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 …”

Section: Resultsmentioning

confidence: 99%

“…The effect of HIIT on BF% : After combining 45 effect sizes from 35 studies (n = 1082) [ 31 , 38 , 39 , 40 , 41 , 42 , 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 , 66 , 67 , 68 , 69 , 70 , 71 , 72 , 73 ], pooled effects data analysis indicated that HIIT, compared to the control, induced a significant reduction in BF% [weighted mean difference (WMD): −1.53%, 95% CI: −2.13, −0.92, p = 0.001; Table 3 ] despite high between-study heterogeneity (I 2 = 86.7, p = 0.001). Subgroup analyses revealed that while all forms of HIIT (cycling vs. overground running vs. treadmill running) reduced BF%, overground running induced the largest overall effect (WMD: −2.80%, 95% CI: −3.89 to −1.71, p = 0.001; Figure 2 ).…”

Section: Resultsmentioning

confidence: 99%

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The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials

Khodadadi

Bagheri

Negaresh

et al. 2023

JCM

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This systematic review and meta-analysis of randomized controlled trials (RCTs) compared body compositional changes, including fat mass (FM), body fat percentage (BF%), and fat-free mass (FFM), between different types of high-intensity interval training (HIIT) (cycling vs. overground running vs. treadmill running) as well as to a control (i.e., no exercise) condition. Meta-analyses were carried out using a random-effects model. The I2 index was used to assess the heterogeneity of RCTs. Thirty-six RCTs lasting between 3 to 15 weeks were included in the current systematic review and meta-analysis. RCTs that examined the effect of HIIT type on FM, BF%, and FFM were sourced from online databases including PubMed, Scopus, Web of Science, and Google Scholar up to 21 June 2022. HIIT (all modalities combined) induced a significant reduction in FM (weighted mean difference [WMD]: −1.86 kg, 95% CI: −2.55 to −1.18, p = 0.001) despite a medium between-study heterogeneity (I2 = 63.3, p = 0.001). Subgroup analyses revealed cycling and overground running reduced FM (WMD: −1.72 kg, 95% CI: −2.41 to −1.30, p = 0.001 and WMD: −4.25 kg, 95% CI: −5.90 to −2.61, p = 0.001, respectively); however, there was no change with treadmill running (WMD: −1.10 kg, 95% CI: −2.82 to 0.62, p = 0.210). There was a significant reduction in BF% with HIIT (all modalities combined) compared to control (WMD: −1.53%, 95% CI: −2.13, −0.92, p = 0.001). All forms of HIIT also decreased BF%; however, overground running induced the largest overall effect (WMD: −2.80%, 95% CI: −3.89 to −1.71, p = 0.001). All types of HIIT combined also induced an overall significant improvement in FFM (WMD: 0.51 kg, 95% CI: 0.06 to 0.95, p = 0.025); however, only cycling interventions resulted in a significant increase in FFM compared to other exercise modalities (WMD: 0.63 kg, 95% CI: 0.17 to 1.09, p = 0.007). Additional subgroup analyses suggest that training for more than 8 weeks, at least 3 sessions per week, with work intervals less than 60 s duration and separated by ≤90 s active recovery are more effective for eliciting favorable body composition changes. Results from this meta-analysis demonstrate favorable body composition outcomes following HIIT (all modalities combined) with overall reductions in BF% and FM and improved FFM observed. Overall, cycling-based HIIT may confer the greatest effects on body composition due to its ability to reduce BF% and FM while increasing FFM.

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Section: Resultsmentioning

confidence: 99%

Section: Resultsmentioning

confidence: 99%

Section: Resultsmentioning

confidence: 99%

See 1 more Smart Citation

The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials

Khodadadi

Bagheri

Negaresh

et al. 2023

JCM

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“…There have been many practices throughout the world in the attempt to reduce obesity ncluding high intensity interval training (HIIT), moderate intensity continuous training (MICT), pyramid training, low intensity prolonged training, etc. But, a very strong data is evident that high-volume, MICT exercises [5] as well as HIIT [6] with MICT utilizing more duration (less than45 min)is very effective in decreasing body fat percentage and fat mass [7][8][9] with marked improvement in the body composition and cardiovascular fitness [10,11]. It is interesting to see that, high-intensity interval training (HIIT),is different from MICT in its execution as it utilizes anaerobic system and aerobic system simultaneously working with bouts of high intensity workout followed by a recovery period of some time to induce metabolic adaptations in both healthy [10] and diseased population [13][14].Many authors assume interval training method to be a superior way for weight reduction in comparison to continuous endurance training as HIIT is way more time efficient training and a better strategy when it comes to deal with obesity [15].…”

Section: Introductionmentioning

confidence: 99%

Comparison of Short-Term Effects of High-Intensity Interval Training vs Moderate Intensity Continuous Training on Anthropometric Characteristics of Overweight Young Women

Sarfraz¹,

Shadmehr²,

Naz³

et al. 2022

PJMHS

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Objectives: To conduct a comprehensive research work in order to find out the (time bound) efficient way to bring about changes in anthropometric measures with weight/fat reduction. Methods: In this study the effects of high intensity interval training (HIIT) and moderate intensity continuous training (MICT) were compared to see the reduction in body fat percentage in young university girls age between 20 to 25 years. Thirty subjects were recruited in HIIT (n=15) and MICT group (n=15) for 8 weeks. Pre and post fat percentage was assessed to see the changes before and after work out of two different exercise regimens. Results: Statistically significant improvement was found in both groups for weight (Mean difference = 3.04, P value = 0.00), However in the same manner other factors also showed significant improvement, BMI (Mean difference = 1.20, P value = 0.00), Waist circumference (Mean difference = 1.67, P value = 0.001), Hip circumference (Mean difference = 1.73, P value = 0.00) and body fat (Mean difference = 2.92, P value = 0.00). Therefore, all anthropometric measures showed differences but HIIT group showed maximum reduction in weight after regime (P value < 0.00) Conclusion: Eight weeks of HIIT and MICT resulted in improvements in anthropometric measures along with changes in dietary habit intake. HIIT appears to be the predominant strategy for controlling weight because of its adherence and time efficiency. Keywords: Overweight Young women, Moderate intensity continuous training , Weight reduction, Abbreviations: High intensity interval training (HIIT), Moderate intensity continuous training (MICT), Maximum Heart Rate (MHR), Body Mass index (BMI), Body Fat (BF)

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Impact of a 12-week high-intensity interval training without caloric restriction on body composition and lipid profile in sedentary healthy overweight/obese youth

et al. 2018

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Although High-intensity interval training (HIIT) has shown its effectiveness in improving body composition, cardio-respiratory fitness and lipid profile in obese adults, evidences remain limited in overweight/obese youth. This study was conducted to investigate the effect of a 12-week HIIT program without caloric restriction on body composition and lipid profile among young overweight/obese men. Twenty healthy obese youth were randomly allocated into two groups; experimental group (HIIT) and control group. The HIIT program consisted in 3 exercises sessions per week (30 sec of work at 100% maximal aerobic velocity [MAV]) interspersed by 30 sec of active recovery at 50% MAV, starting by 15 repetitions to reach 27 by the end of the program. Aerobic capacity (MAV and maximum oxygen uptake [VO2max]), body composition (body mass index [BMI], waist circumference [WC], and fat mass percent) and lipid profile (triglycerides [TG] and total, high-density lipoprotein [HDL] and low-density lipoprotein [LDL] cholesterol) were determined before and after the HIIT program. Following 12 weeks of HIIT, WC, BMI (P<0.01), and fat mass percent (P<0.05) were significantly decreased. MAV and VO2max were significantly improved in the HIIT group, only. Total cholesterol (P<0.05) and TG (P<0.05) decreased significantly in the HIIT group, while LDL and HDL cholesterol levels remained unchanged in both groups. HIIT may be particularly useful in overweight/obese youth to improve body composition, aerobic fitness and lipid profile.

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Effect of periodized high intensity interval training (HIIT) on body composition and attitudes towards hunger in active men and women

Cited by 6 publications

References 0 publications

The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials

The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials

Comparison of Short-Term Effects of High-Intensity Interval Training vs Moderate Intensity Continuous Training on Anthropometric Characteristics of Overweight Young Women

Impact of a 12-week high-intensity interval training without caloric restriction on body composition and lipid profile in sedentary healthy overweight/obese youth

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