High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Functional Ability and Body Mass Index in Middle-Aged and Older Women: A Randomized Controlled Trial

Abstract

The literature suggests that high-intensity interval training (HIIT) is more effective than moderate-intensity continuous training (MICT) to improve functional ability. However, there is no evidence on including HIIT in a circuit programme (HIICT). Our objective was to determine what type of training (HIICT or MICT) induces greater adaptations in the functional ability and body mass index of middle-aged and older women. The study used a quasi-experimental randomized controlled trial with 54 participants (age = 67.8 ± 6.2 years). Participants were randomly allocated to HIICT (n = 18), MICT (n = 18) or a non-exercise control group (CG; n = 18). The participants in the HIICT or MICT groups trained twice a week (1 h/session) for 18 weeks. Forty-one subjects were analysed (HIICT; n = 17, MICT; n = 12, CG; n = 12). Five subjects presented adverse events during the study. Strength, gait, cardiorespiratory fitness, balance and body mass index were measured. A significant training x group interaction was found in the arm curl test, where HIICT was statistically better than MICT and CG. Likewise, HIICT was statistically better than the CG in the BMI interaction. In lower limb strength, gait/dynamic balance and cardiorespiratory fitness, both HIICT and MICT were statistically better than the CG. In conclusion, HIICT generated better adaptations in upper limb strength than MICT. Likewise, HIICT generated better adaptations in body mass index than CG. Finally, both HIICT and MICT had a similar influence on strength, cardiorespiratory fitness and gait/dynamic balance.

Effects of high vs moderate-intensity intermittent training on functionality, resting heart rate and blood pressure of elderly women

“…These results contradict our hypothesis because we expected that the higher velocities achieved in the HIIT condition would promote greater increases in gait velocity due to specificity and following previous findings [42]. On the other hand, our data is not without support, since there is evidence in which the performance of HIIT or MICT promoted functional performance gains, but without differences between the types of training [43][44][45]. Considering the characteristics of the participants, these functional gains are very important, since they can decrease the risk of mortality, in which higher levels of functional capacity are related to lower risk of falls and mortality [46,47].…”

High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Middle-Aged and Older Women: A Randomized Controlled Trial

“…The absence of differences might be due to the fact that the HIICT group did not manage to reach a higher lower limbs speed during training due to the duality of movement and complexity of tasks. This manifested in a similar strength gain to that reported by Ballesta-García et al [31]. On the other hand, in a recently published meta-analysis, Muñoz-Martínez et al [16] also cite the effectiveness of circuit training on VO 2max .…”

“…Finally, the maximal speed reached in the treadmill test was higher in HIICT and MICT than in the control group. These results highlight that HIICT and MICT could play a leading role in the maintenance of good health in middle-aged and older women, although the differentiating effect of HIICT relies on the need to apply a lower total workload, as evidenced by Ballesta et al [31].…”

“…The HIICT group exercises were performed at high speeds with the objective of reaching a 12-18-point rating of perceived exertion (RPE), while the MICT group exercises were performed at moderate speeds, the objective being to reach a 6-14 points RPE rating. An example of the training sessions and intensity progression that was implemented is given by Ballesta-García et al [31].…”

Different continuous training modalities result in distinctive effects on muscle structure, plasticity and function

“…While a relatively large number of studies are available on muscle hypertrophy in different clinical conditions (25,26), less is known regarding the ultrastructural changes which occur in normal skeletal muscles during and after continuous training modalities. In the present study, the ultrastructural analysis of lower limb extensor muscles of mice trained with different protocols was assessed, and it showed a well-organized structure of myofibrils and sarcomeres.…”