Low-frequency HIIT improves body composition and aerobic capacity in overweight men
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AbstractBackground 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 (body mass index = 26.4 +/- 2.9) men between 18 and 30 yr old (age = 22.8 +/- 3.1 yr) 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 12 x 1-min bouts at 90% heart rate reserve, interspersed with 11 x 1-min bouts at 70% heart rate reserve. Aerobic capacity, body composition, resting heart rate, vascular function, insulin resistance, and biomarkers of metabolic syndrome risk factor were examined at baseline, after 4 wk, and after 8 wk of intervention. Results Aerobic capacity and percent fat-free mass significantly increased in all exercise groups compared with those in the CON group (CON vs all exercise groups, P < 0.05), whereas body fat mass and systolic blood pressure significantly decreased after 8 wk of intervention in all exercise groups compared with those in the CON group (CON vs all exercise groups, P < 0.05). Body fat mass significantly decreased after 4 wk in all HIIT groups compared with those in the CON group (CON vs 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.
Acceptance Date21/06/2019
All Author(s) ListEdwin C. Chin, Angus P. Yu, Christopher W. Lai, Daniel Y. Fong, Derwin K. Chan, Stephen H. Wong, Fenghua Sun, Heidi H. Ngai, Patrick S.H. Yung, Parco M. Siu
Journal nameMedicine and Science in Sports and Exercise
Year2020
Month1
Volume Number52
Issue Number1
PublisherLippincott, Williams & Wilkins
Pages56 - 66
ISSN0195-9131
eISSN1530-0315
LanguagesEnglish-United States
KeywordsHIIT, HIT, INTERVAL EXERCISE, AEROBIC EXERCISE, EXERCISE FREQUENCY, EXERCISE INTENSITY

Last updated on 2020-09-08 at 00:06