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

Zhicheng Guo, Meng Li, Jianguang Cai (), Weiqi Gong, Yin Liu and Ze Liu
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Zhicheng Guo: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China
Meng Li: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China
Jianguang Cai: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China
Weiqi Gong: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China
Yin Liu: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China
Ze Liu: School of Physical Education, Hunan University of Science and Technology, Xiangtan 411201, China

IJERPH, 2023, vol. 20, issue 6, 1-21

Abstract: Objectives: This systematic review is conducted to evaluate the effect of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on body composition and cardiorespiratory fitness (CRF) in the young and middle-aged. Methods: Seven databases were searched from their inception to 22 October 2022 for studies (randomized controlled trials only) with HIIT and MICT intervention. Meta-analysis was carried out for within-group (pre-intervention vs. post-intervention) and between-group (HIIT vs. MICT) comparisons for change in body mass (BM), body mass index (BMI), waist circumference (WC), percent fat mass (PFM), fat mass (FM), fat-free mass (FFM), and CRF. Results: A total of 1738 studies were retrieved from the database, and 29 studies were included in the meta-analysis. Within-group analyses indicated that both HIIT and MICT can bring significant improvement in body composition and CRF, except for FFM. Between-group analyses found that compared to MICT, HIIT brings significant benefits to WC, PFM, and VO 2peak . Conclusions: The effect of HIIT on fat loss and CRF in the young and middle-aged is similar to or better than MICT, which might be influenced by age (18–45 years), complications (obesity), duration (>6 weeks), frequency, and HIIT interval. Despite the clinical significance of the improvement being limited, HIIT appears to be more time-saving and enjoyable than MICT.

Keywords: high-intensity interval training; moderate-intensity continuous training; young; middle-aged; fat loss; cardiorespiratory fitness; systematic review (search for similar items in EconPapers)
JEL-codes: I I1 I3 Q Q5 (search for similar items in EconPapers)
Date: 2023
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