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Low-frequency HIIT improves body composition and aerobic capacity in overweight men
Chin EC, Yu AP, Lai CW, Fong DY, Chan DK, Wong SH, Sun F, Ngai HH, Yung PSH, Siu PM
Medicine and Science in Sports and Exercise 2019;52(1):56-66
clinical trial
4/10 [Eligibility criteria: No; Random allocation: Yes; Concealed allocation: No; Baseline comparability: Yes; Blind subjects: No; Blind therapists: No; Blind assessors: No; Adequate follow-up: No; Intention-to-treat analysis: No; Between-group comparisons: Yes; Point estimates and variability: Yes. Note: Eligibility criteria item does not contribute to total score] *This score has been confirmed*

BACKGROUND: The relationship between the frequency of high-intensity interval training (HIIT) and the resultant adaptations is largely unclear. PURPOSE: This study compared the effects of different frequencies of HIIT with those of moderate-intensity continuous training (MICT) on body composition in overweight or obese adults. METHODS: Fifty-six overweight or obese (BMI 26.4 +/- 2.9) men aged between 18 and 30 years (age 22.8 +/- 3.1) were randomly assigned to the following groups: no-intervention control (CON n = 14), MICT performed thrice weekly (MICTx3/wk n = 9), HIIT performed thrice weekly (HIITx3/wk n = 14), HIIT performed twice weekly (HIITx2/wk n = 10), and HIIT performed once weekly (HIITx1/wk n = 9). Each HIIT session consisted of 12x1-min bouts at 90% heart rate reserve (HRR), interspersed with 11x1-min bouts at 70% HRR. Aerobic capacity, body composition, resting heart rate, vascular function, insulin resistance, and biomarkers of metabolic syndrome risk factor were examined at baseline, after 4 weeks and after 8 weeks of intervention. RESULTS: Aerobic capacity and percent fat-free mass significantly increased in all exercise groups compared with those in the CON group (CON versus all exercise groups p < 0.05), whereas body fat mass and systolic blood pressure significantly decreased after 8 weeks of intervention in all exercise groups compared with those in the CON group (CON versus all exercise groups p < 0.05). Body fat mass significantly decreased after 4 weeks in all HIIT groups compared with those in the CON group (CON versus all HIIT groups p < 0.05) but not in the MICTx3/wk group. CONCLUSION: These novel results demonstrated that performing HIIT once weekly, even with a lower weekly volume of exercise, improved cardiorespiratory fitness, body composition, and blood pressure in overweight/obese adults. Low-frequency HIIT might be a feasible and effective strategy for the prescription of an initial exercise program for inactive, overweight or obese young men.

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