The Effects of High-Intensity Interval Training and Continuous Training on Weight Loss and Body Composition in Overweight Females

Airin, Syazwani; Linoby, Adam; Zaki, Muhammad Sufyan Mohamad; Baki, Hafizuddin; Sariman, Hanifa; Esham, Badli; Azam, Mohd Zulkhairi Mohd; Mohamed, Muhamad Noor

doi:10.1007/978-981-287-107-7_42

Cited by 6 publications

(5 citation statements)

References 17 publications

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“…A short work bout duration of ≤60 s per repetition increased FFM while a longer work bout (>60 s) had no significant effect. In agreement with our finding, multiple studies with short-term intervals have reported reduced body fat [ 14 , 63 , 83 , 84 ]. However, a recent study showed both short and long intervals reduced BF% and FM (kg), although short-term intervals (≤60 s) induced a greater reduction.…”

Section: Discussionsupporting

confidence: 93%

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: Discussionsupporting

confidence: 93%

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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“…Trilk, et al [22] applied a HIIT protocol in a period of 4 weeks (4-7 intervals of 30 s with 4 min rest, 3 times per week performed on a cycle-ergometer) and they did not meet significant changes in BW, FM, BF% (p > 0.05) of overweight women (30.1 ± 6.8 years old) tested by DXA. In contrast, Kordi, et al [11] in a HIIT period of 6 weeks met significant decreases in BF% (-11.78%) tested by skinfolds in obese young women (18.64 ± 0.6 years old), while Airin, et al [12], at the same period exercise, obtained significant changes in BW (-1.9%), BF% (-2.2%) and SMM (+1.15%) by bio-impedance in overweight women (20.5 ± 1.9 years old).…”

Section: Discussionmentioning

confidence: 84%

“…In contrast, when the exercise modality was different, based on cycle-ergometer, the same author Trapp, et al [10] reported contradictory results in the SMM of obese women compared with our study. Others authors [22] not reported significant results when the exercise modality was different in time of intervention and some were confused when the difference was the instrument employed to measure body composition [11,12,23].…”

Section: Discussionmentioning

confidence: 99%

“…High Intensity Interval Training (HIIT) promotes positive adaptations that attenuate the effects of obesity [8] and could be used as a time-effective therapy for the management of body fat levels in overweight and obese women [9]. HIIT has demonstrated significant reductions (p < 0.05) in body composition variables such as Body Weight (BW), Fat Mass (FM) and Body Fat percentage (BF%) in women [10][11][12]. For example, Trapp, et al [10] carried out a 15 weeks of HIIT intervention (20 min per session, 60 repetitions, 8 s maximal effort intervals with 12 s rest, 3 times per week performed on a cycle-ergometer) in obese young women (20.2 ± 2.0 years old) and their results shows significant reductions in FM (Δ% = -11.11%) and BF% (Δ% = -7.69%) without significant changes in SMM (p > 0.05).…”

Section: Introductionmentioning

confidence: 99%

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Effect of High-Intensity and Concurrent Training in Body Composition in Costa Rican Overweight and Obese Women

Sanabria¹,

Elizondo²

2017

Arch Sports Med

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This study was designed to determine the changes in body composition, Body Weight (BW), Fat Mass (FM), Body Fat Percentage (BF%) and, Skeletal Muscle Mass (SMM) of High Intensity Interval Training (HIIT) and Concurrent Training (CT), comparing them to a Control Group (CG) for four months of intervention in overweight and obese women.Methodology: 67 obese and overweight women (37.54 ± 8.8 years, BMI = 28.49 ± 4.9, BF% = 43.63 ± 5.6%) were randomly assigned to three groups, HIIT (n = 26, mean age = 37.9 ± 7.3 years, BF% = 42.36 ± 4.3%), CT (n = 20, mean age = 38.0 ± 8.5 years, BF% = 45.98 ± 5.4%) and CG (n = 21, mean age = 36.6 ± 11.0 years, BF% = 42.97 ± 6.8%). Before and after 16 weeks of HIIT (intervals at ≥ 80% Maximal Heart Rate) and CT (strength training, 65%-75% 1RM + endurance training, 60%-80% Maximal Heart Rate), participants underwent Dual-Energy X-Ray Densitometry (DEXA). The CG did not exercise at all.Results: There were no changes in BW among the experimental groups (p > 0.05). Compared to CG, the HIIT and CT groups decreased FM, BF% and increased SMM (p < 0.05). CT was better than HIIT on FM (relative change, Δ%, HIIT = -3.4% vs. CT = -4.5%), BF% (HIIT = -2.6% vs. CT = -4.3%) and SMM (HIIT = +1.7% Vs. CT = +5.4%). Conclusion:Findings show improvements of body composition in overweight and obese women. In this context, although the results were not highly marked, CT seems to be a better approach for the prevention and management of the women overweight and obesity than HIIT.

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“…Nevill et al [19] also found that 30 seconds of high speed running resulted in ten times higher increase of GH levels compared to the resting state up to one hour. Related to body composition, Airin and et al [20] showed that decreasing the rest interval period to 8/12 seconds caused more body fat % in addition to improvement of anthropometry index in overweight women. Other studies [21] have reported that longer period of recovery (two minutes) compared to shorter ones (30 seconds) resulted in significant fat reduction after 15 weeks of training, while Lousier and et al demonstrated that aerobic metabolism during the recovery period of intensive exercise plays a significant role in rebuilding creatine phosphate [22].…”

Section: Introductionmentioning

confidence: 99%

Shorter recovery time following high-intensity interval training induced higher body fat loss among overweight women

et al. 2018

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Background: High intensity interval training (HIIT) has been widely employed as an exercise protocol to reduce fat, and also in addition, interval recovery periods are the most important factors which can have great impact on weight loss. Therefore, the aim of this study was the evaluation of different recovery time between HIIT program on metabolic responses and weight loss in overweight women. Methods: Twenty-four overweight (BMI 29.5±3.5 kg/m2) volunteer women were randomly assigned into three groups (n=8/group) to study the effects of different recovery times: (group 1; HIIT with 60/60 activity-rest ratio (sec), group 2; HIIT with 60/30 activity-rest ratio (sec), and group 3 was set as a control. The participants performed 3 times per week 4 bouts/session (80% of Heart Rate Reserve). The exercise program gradually increased to 10 bouts/session. Results: The most important findings of this study were a change in the Body fat percentage (BF %) in the between group comparison: group1 (40.5±0.9), group 2 (41.2±0.7) and group 3 (41.1±1.1). Compared to the control group the 60/30 sec HIIT resulted in a significant decrease in BF % (p=0.002). However, no other significant differences in the body composition were found. Either there were no significant differences between the groups in T4, T3 and TSH, cortisol, HGH, FBS, blood insulin, insulin resistance insulin sensitivity or fatnessassociated hormones. Conclusions: In conclusion, considerable decrease in BF % in the 60/30 sec. rest interval group indicates that 30 sec recovery period in HIIT may reduce fat % more efficiently than 60 sec.

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The Effects of High-Intensity Interval Training and Continuous Training on Weight Loss and Body Composition in Overweight Females

Cited by 6 publications

References 17 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

Effect of High-Intensity and Concurrent Training in Body Composition in Costa Rican Overweight and Obese Women

Shorter recovery time following high-intensity interval training induced higher body fat loss among overweight women

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