A Systematic Review of the Influence of High-Intensity Interval Training on Body Composition and Synthesizing Evidence from Scientific Literature
DOI:
https://doi.org/10.12775/JEHS.2023.27.01.008Keywords
High-intensity interval training, body composition, fat mass, fat lossAbstract
INTRODUCTION AND OBJECTIVE
High-intensity interval training (HIIT) involves performing a series of intense exercises interspersed with periods of passive or active rest. HIIT provides changes in body composition and physical fitness. The aim of this study is to determine the impact of HIIT on changes in body composition and compare the results of HIIT with moderate-intensity continuous training (MICT) and resistance training (RT).
REVIEW METHODS
The PubMed and Google Scholar databases were searched for studies examining the impact of HIIT on changes in body composition. Articles published up to 31.03.2023 were included, with a particular focus on the most recent publications.
STATE OF KNOWLEDGE
The classification of HIIT considers the intensity, duration and number of bouts during training session, as well as the length of the intervention period. Body composition describes qualitive and quantitative elements in the human body. Improving body composition benefits health and enables better training results. HIIT promotes weight loss, reduces BMI and decreases the content of adipose tissue, including visceral fat. HIIT is equally or more effective than MICT in burning fat tissue. Resistance exercises added to HIIT protocols have a favorable effect on changes in body composition.
SUMMARY
The assessment of HIIT effects on changes in body composition is complicated due to various interpretations of its definition. Further analyses are needed to systematize knowledge of the benefits of different HIIT protocols. Research optimizing them for reducing adipose tissue based on age, gender, body mass and presence of metabolic disorders are necessary.
References
World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
Ketelhut S, Ketelhut RG, Weisser B, et al. Interval Training in Sports Medicine: Current Thoughts on an Old Idea. Journal of Clinical Medicine. 2022; 11(18):5468. https://doi.org/10.3390/jcm11185468
Thompson WR. Worldwide Survey of Fitness Trends for 2023. ACSM's Health & Fitness Journal. 2023; 27(1):9-18. https://doi.org/10.1249/FIT.0000000000000834
Santoso DIS, Boenjamin HA. The benefits and physiological changes of high intensity
interval training. Univ Med. 2019; 38: 209-16. https://doi.org/10.18051/UnivMed.2019.v38.209-216
Atakan MM, Guzel Y, Shrestha N, et al. Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis. British Journal of Sports Medicine. 2022; 56:988-996. http://dx.doi.org/10.1136/bjsports-2021-105181
Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine 2019; 53:655-664. https://doi.org/10.1136/bjsports-2018-099928
Panissa VLG, Fukuda DH, Staibano V, et al. Magnitude and duration of excess of post-exercise oxygen consumption between high-intensity interval and moderate-intensity continuous exercise: A systematic review. Obesity Reviews. 2021; 22:e13099. https://doi.org/10.1111/obr.13099
Falcone PH, Tai CY, Carson LR, et al. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015; 29(3):779-85. https://doi.org/10.1519/JSC.0000000000000661
Liu QQ, Xie WQ, Luo YX, et al. High Intensity Interval Training: A Potential Method for Treating Sarcopenia. Clin Interv Aging. 2022; 17:857-872. https://doi.org/10.2147/CIA.S366245
Callahan MJ, Parr EB, Hawley JA, et al. Can High-Intensity Interval Training Promote Skeletal Muscle Anabolism? Sports Med. 2021; 51(3):405-421. https://doi.org/10.1007/s40279-020-01397-3
Menz V, Marterer N, Amin SB, et al. Functional Vs. Running Low-Volume High-Intensity Interval Training: Effects on VO2max and Muscular Endurance. J Sports Sci Med. 2019;18(3):497-504.
Alzar-Teruel M, Aibar-Almazán A, Hita-Contreras F, et al. High-intensity interval training among middle-aged and older adults for body composition and muscle strength: A systematic review. Front Public Health. 2022; 10:992706. https://doi.org/10.3389/fpubh.2022.992706
Smirmaul BP, Bertucci DR, Teixeira IP. Is the VO2max that we measure really maximal? Front Physiol. 2013; 4:203. https://doi.org/10.3389/fphys.2013.00203
Lach J, Śliż D, Wiecha S et al. How to calculate the maximum heart rate correctly? 2022; 17(5):289-292. https://doi.org/10.5603/FC.2022.0057
Wen D, Utesch T, Wu J, et al. Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials. J Sci Med Sport. 2019; (8):941-947. https://doi.org/10.1016/j.jsams.2019.01.013
Martínez-Rodríguez A, Rubio-Arias JA, García-De Frutos JM, et al. Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women. Int J Environ Res Public Health. 2021; 18(12):6431. https://doi.org/10.3390/ijerph18126431
Campbell WW, Kraus WE, Powell KE, et al. High-Intensity Interval Training for Cardiometabolic Disease Prevention. Med Sci Sports Exerc. 2019; 51(6):1220-1226. https://doi.org/10.1249/MSS.0000000000001934
Campa F, Toselli S, Mazzilli M, et al. Assessment of Body Composition in Athletes: A Narrative Review of Available Methods with Special Reference to Quantitative and Qualitative Bioimpedance Analysis. Nutrients. 2021;13(5):1620. https://doi.org/10.3390/nu13051620
Kuriyan R. Body composition techniques. Indian J Med Res. 2018; 148(5):648-658. https://doi.org/10.4103/ijmr.IJMR_1777_18
Barakat C, Pearson J, Escalante G, et al. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength & Conditioning Journal. 2020. https://doi.org/10.1519/SSC.0000000000000584
Borga M, West J, Bell JD, et al. Advanced body composition assessment: from body mass index to body composition profiling. J Investig Med. 2018; 66(5):1-9. https://doi.org/10.1136/jim-2018-000722
Hu J, Wang Z, Lei B, et al. Effects of a Low-Carbohydrate High-Fat Diet Combined with High-Intensity Interval Training on Body Composition and Maximal Oxygen Uptake: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021; 18(20):10740. https://doi.org/10.3390/ijerph182010740
Murawska-Cialowicz E, Wolanski P, Zuwala-Jagiello J, et al. Effect of HIIT with Tabata Protocol on Serum Irisin, Physical Performance, and Body Composition in Men. Int J Environ Res Public Health. 2020; 17(10):3589. https://doi.org/10.3390/ijerph17103589
Villarroya F. Irisin, Turning Up the Heat. Cell Metabolism. 2012; 15(3):277-278. https://doi.org/10.1016/j.cmet.2012.02.010
Hemmatinafar A, Fathi M, Ziaaldini MM. Effect of 8 weeks of HIIT on hepatic enzyme levels, lipid profile and body composition in overweight young men. Obesity Medicine. 2020; 18:100233 https://doi.org/10.1016/j.obmed.2020.100233
Guo L, Chen J, Yuan W. The effect of HIIT on body composition, cardiovascular fitness, psychological well-being, and executive function of overweight/obese female young adults. Front. Psychol. 2023; 13:1095328. https://doi.org/10.3389/fpsyg.2022.1095328
Roy M, Williams SM, Brown RC, et al. High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults. Med Sci Sports Exerc. 2018; 50(9):1818-1826. https://doi.org/10.1249/MSS.0000000000001642
Lu Y, Wiltshire HD, Baker JS, et al. The Effects of Running Compared with Functional High-Intensity Interval Training on Body Composition and Aerobic Fitness in Female University Students. Int J Environ Res Public Health. 2021; 18(21):11312. https://doi.org/10.3390/ijerph182111312
Brown EC, Hew-Butler T, Marks CRC, et al. The Impact of Different High-Intensity Interval Training Protocols on Body Composition and Physical Fitness in Healthy Young Adult Females. Biores Open Access. 2018; 7(1):177-185. https://doi.org/10.1089/biores.2018.0032
Faelli E, Ferrando V, Bisio A, et al. Effects of Two High-intensity Interval Training Concepts in Recreational Runners. Int J Sports Med. 2019; 40(10):639-644. https://doi.org/10.1055/a-0964-0155
Clark A, De La Rosa AB, DeRevere JL, et al. Effects of various interval training regimes on changes in maximal oxygen uptake, body composition, and muscular strength in sedentary women with obesity. Eur J Appl Physiol. 2019; 119(4):879-888. https://doi.org/10.1007/s00421-019-04077-x
Khodadadi F, Bagheri R, Negaresh R, et al. 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. J. Clin. Med. 2023; 12(6):2291. https://doi.org/10.3390/jcm12062291
Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018; 48(2):269-288. https://doi.org/10.1007/s40279-017-0807-y
Dupuit M, Maillard F, Pereira B, et al. Effect of high intensity interval training on body composition in women before and after menopause: a meta-analysis. Experimental Physiology. 2020; 105:1470-1490. https://doi.org/10.1113/EP088654
Alves AR, Marinho DA, Pecêgo M, et al. Strength training combined with high-intensity interval aerobic training in young adults’ body composition. TRENDS in Sport Sciences. 2021; 28(3): 187-193. https://doi.org/10.23829/TSS.2021.28.3-3
Moro T, Marcolin G, Bianco A, et al. Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Trial. Int J Environ Res Public Health. 2020; 17(11):4093. https://doi.org/10.3390/ijerph17114093
Jitwil A, Pitil P, Wahed WJE. High-Intensity Interval Training and High-Intensity Resistance Training on Body Fat Percentage and Aerobic Fitness among Female Overweight Adults. Malaysian Journal of Sport Scinece and Recreation. 2019; 15:25-34.
Chin EC, Yu AP, Lai CW, et al. Low-Frequency HIIT Improves Body Composition and Aerobic Capacity in Overweight Men. Med Sci Sports Exerc. 2020; 52(1):56-66. https://doi.org/10.1249/MSS.0000000000002097
Ram A, Marcos L, Jones MD, et al. The effect of high-intensity interval training and moderate-intensity continuous training on aerobic fitness and body composition in males with overweight or obesity: A randomized trial. Obesity Medicine. 2020; 17:100187. https://doi.org/10.1016/j.obmed.2020.100187
Amaro-Gahete FJ, De-la-O A, Jurado-Fasoli L, et al. Effects of different exercise training programs on body composition: A randomized control trial. Scand J Med Sci Sports. 2019; 29(7):968-979. https://doi.org/10.1111/sms.13414
Zeng J, Peng L, Zhao Q, et al. Effects over 12 weeks of different types and durations of exercise intervention on body composition of young women with obesity. Science & Sports. 2021; 36(1):45-52. https://doi.org/10.1016/j.scispo.2019.10.011
Lan C, Liu Y, Wang Y. Effects of different exercise programs on cardiorespiratory fitness and body composition in college students. J Exerc Sci Fit. 2022; 20(1):62-69. https://doi.org/10.1016/j.jesf.2021.12.004
Guo Z, Li M, Cai J, et al. Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health. 2023; 20(6):4741. https://doi.org/10.3390/ijerph20064741
Scoubeau C, Bonnechère B, Cnop M, et al. Effectiveness of Whole-Body High-Intensity Interval Training on Health-Related Fitness: A Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health. 2022; 19(15):9559. https://doi.org/10.3390/ijerph19159559
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2023 Aleksandra Borycka, Barbara Jędrzejewska, Maria Kotulska, Paulina Laskus, Martyna Lichman, Zuzanna Lubczyńska, Zofia Potocka, Jakub Przeradzki, Katarzyna Rząd, Magda Szyca
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
The periodical offers access to content in the Open Access system under the Creative Commons Attribution-NonCommercial-ShareAlike 4.0
Stats
Number of views and downloads: 649
Number of citations: 0
