The Effects of Short-Term High-Intensity Interval Training and Moderate Intensity Continuous Training on Body Fat Percentage, Abdominal Circumference, BMI and [VO.sub.2max] in Overweight Subjects
We aimed to compare the effects of a personalized short-term high- intensity interval training (HUT) vs. standard moderate intensity continuous training (MICT) on body fat percentage, abdominal circumference, BMI and maximal oxygen uptake ([VO.sub.2max]) in overweight volunteers. Twenty overweight s...
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Published in | Journal of functional morphology and kinesiology Vol. 5; no. 2 |
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Main Authors | , , , , , , , , |
Format | Journal Article |
Language | English |
Published |
MDPI AG
01.06.2020
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Subjects | |
Online Access | Get full text |
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Summary: | We aimed to compare the effects of a personalized short-term high- intensity interval training (HUT) vs. standard moderate intensity continuous training (MICT) on body fat percentage, abdominal circumference, BMI and maximal oxygen uptake ([VO.sub.2max]) in overweight volunteers. Twenty overweight sedentary volunteers (24.9 [+ or -] 2.9y; BMI: 26.1 [+ or -] 1 [kgm.sup.-2]) were randomly assigned to 2 groups, HIIT or MICT. HIIT trained 6 weeks (3-days/week), 40-min sessions as follows: 6-min warm-up, 20-min resistance training (RT) at 70% 1-RM, 8-min HIIT up to 90% of the predicted Maximal Heart Rate ([HR.sub.max]), 6-min cool-down. MICT trained 6 weeks (3- days/week) 60-min sessions as follows: 6-min warm-up, 20-min RT at 70% 1-RM, 30-min MICT at 60-70% of the predicted [HR.sub.max], 4-min cool-down. Two-way ANOVA was performed in order to compare the efficacy of HIIT and MICT protocols, and no significant interaction between training x time was evidenced (p > 0.05), indicating similar effects of both protocols on all parameters analyzed. Interestingly, the comparison of A mean percentage revealed an improvement in [VO.sub.2max] (p = 0.05) together with a positive trend in the reduction of fat mass percentage (p = 0.06) in HIIT compared to MICT protocol. In conclusion, 6 weeks of personalized HUT, with reduced training time (40 vs. 60 min)/session and volume of training/week, improved [VO.sub.2max] and reduced fat mass percentage more effectively compared to MICT. These positive results encourage us to test this training in a larger population. Keywords: HUT; MICT; [VO.sub.2max]; fat mass percentage |
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ISSN: | 2411-5142 2411-5142 |
DOI: | 10.3390/jfmk5020041 |