Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

Abstract

2 Key points When compared to no exercise, endurance training and high-intensity interval training elicit large improvements in maximal oxygen uptake. Endurance training and high-intensity interval training elicit additional benefit for individuals with lower pre-training fitness. In healthy, young to middle-aged adults, high-intensity interval training improves maximal oxygen uptake to a greater extent than traditional endurance training. 3 AbstractBackground Enhancing cardiovascular fitness can lead to substantial health benefits. Highintensity interval training (HIT) is an efficient way to develop cardiovascular fitness, yet comparisons between this type of training with traditional endurance training are equivocal.Objective Our objective was to meta-analyse the effects of endurance training and HIT on the maximal oxygen consumption (VO2max) of healthy, young to middle-aged adults.Methods Six electronic databases were searched (MEDLINE, PubMed, SPORTDiscus, Web of Science, CINAHL and Google Scholar) for original research articles. A search was conducted and search terms included 'high intensity', 'HIT', 'sprint interval training', 'endurance training', 'peak oxygen uptake', 'VO2max'. Inclusion criteria were controlled trials, healthy adults aged 18-45 y, training duration ≥2 weeks, VO2max assessed pre-and post-training. Twenty-eight studies met the inclusion criteria and were included in the meta-analysis. This resulted in 723 participants with a mean ± SD age and initial fitness of 25.1 ± 5 y and 40.8 ± 7.9 mL•kg -1 •min -1 , respectively. We made probabilistic magnitude-based inferences for meta-analysed effects based on standardized thresholds for small, moderate and large changes (0.2, 0.6 and 1.2, respectively) derived from between-subject standard deviations (SDs) for baseline VO2max. ResultsThe meta-analysed effect of endurance training on VO2max was a possibly large beneficial effect (4.9 mL Conclusion Endurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults with the gains in VO2max being greater following HIT, when compared to endurance training. 5

Effects of Different Neuromuscular Training Protocols on the Functional Capacity of Elderly Women

“…[20][21][22] It has been frequently reported in the scientific community that dynamic exercises with greater motor complexity and that resemble movements of activities of daily living are more likely to be transferred into the individuals' specific needs. 5,23 In a six-week study with application of specific exercises for activities of daily living or strength training using elastic bands, Krebs et al 7 found that although improved lower limb strength was observed in both groups, the group that performed exercises proposed in the FT presented higher gait speed, higher maximum knee torque, better dynamic balance and better coordination during the execution of tasks of daily living.…”

Impact of cardiac rehabilitation and exercise training programs in coronary heart disease

“…[47][48][49][50] In a similar comparative meta-analysis of 277 patients with CHD, Elliot and colleagues demonstrated that HIIT was associated with a significantly higher VO2, which is independently associated with reduced CVD mortality. 51 Larger national cohort studies across the globe support these findings in disease- 53,54 In case control and cohort studies of CHD patients, high intensity ET has been shown to elicit higher aerobic capacity, improved endothelial function, and enhanced HRQoL.…”

Continuous and interval training programs using deep water running improves functional fitness and blood pressure in the older adults

“…Continuous training (CT) is characterized by a high volume of work without any interruption, and interval training (IT) involves bursts of vigorous exercise separated by periods of rest or recovery (Bompa 2002). Most guidelines recommend the practice of CT, but recent reviews and meta-analysis suggest the superiority of IT to improve aerobic capacity, as measured in individuals by maximal oxygen consumption (Peri-Okonny et al 2015;Milanović et al 2015) and vascular function (Ramos et al 2015). Of 12 studies included in a recent review, two found no difference in BP after training, five found a greater effect from CT and five from IT, demonstrating that there is still no consensus on the best method of training to promote improvements in BP (Peri-Okonny et al 2015).…”