Skip to main content
SpringerLink
Log in

Can short-term high-intensity intermittent training reduce adiposity?

  • Original Article
  • Published:
Sport Sciences for Health Aims and scope Submit manuscript

Abstract

Purpose

To compare the effects of 6 weeks of high-intensity intermittent training (HIIT) and moderate intensity continuous exercise (MICT-control group) on body composition, hunger and food intake.

Methods

Twenty-three previously untrained women (28.43 ± 12.53 years) were randomly assigned to a HIIT (n = 11) or MICT group (n = 12). The HIIT group performed 15 1-min bouts at 90 % of maximum heart rate (HRmax) interspersed by 30-s active recovery (60 % HRmax). The MICT group performed a continuous exercise at 70 % HRmax equalizing the training load method proposed by Edwards (1993) to a similar value achieved by the HIIT group. Training for both groups was performed three times per week for 6 weeks. All subjects performed the Astrand cycloergometer test to estimate maximal oxygen consumption (VO2max) 1 week before and after the training period, as well as body composition, which was estimated through circumferences and skinfold thicknesses. For all training sessions heart rate, visual scale of hunger and internal load were recorded. In the first and last week of training subjects were asked to record a 24-h food diary for 3 days.

Results

Both training induced significant pre- to post-decreases for fat mass, fat percentage, waist circumference and sum of seven skinfolds. However, only the sum of skinfolds differed between protocols with a higher mean percentage change for HIIT compared to the MICT. As expected, estimated VO2max increased in both groups. There were no differences for hunger, energy intake and body mass.

Conclusions

HIIT resulted in a greater fat loss compared to moderate continuous aerobic training.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Similar content being viewed by others

References

  1. Sijie T, Hainai Y, Fengying Y, Jianxiong W (2008) High intensity interval exercise training in overweight young women. J Sports Med Phys Fitness 52:255–262

    Google Scholar 

  2. Trapp EG, Chisholm DJ, Freund J, Boutcher SH (2008) The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes 32:684–691

    Article  CAS  Google Scholar 

  3. Boutcher SH (2010) High-intensity intermittent exercise and fat loss. J Obes 2011:1–10

    Article  Google Scholar 

  4. Garber CE, Blissmer B, Deschenes MR, Franklin BA et al (2011) Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Am Coll Sports Med Position Stand Med Sci Sports Exerc 43:1334–1359

    Article  Google Scholar 

  5. Tjønna AE, Lee SJ, Rognmo Ø, Stølen TO et al (2008) Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation 118:346–534

    Article  PubMed  PubMed Central  Google Scholar 

  6. Stubbs R, Sepp A, Hughes DA, Johnstone AM et al (2002) The effect of graded levels of exercise on energy intake and balance in free-living women. Int J Obes 26:866–869

    Article  CAS  Google Scholar 

  7. Tremblay A, Simoneau JA, Bouchard C (1994) Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43:814–818

    Article  CAS  PubMed  Google Scholar 

  8. Airin S, Linoby A, Zaki MSM, Baki H et al (2014) The effects of high-intensity interval training and continuous training on weight loss and body composition in overweight females. Proceedings of the international colloquium on sports science, exercise, engineering and technology p 401–409

  9. Helgerud J (2007) Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 39:665–671

    Article  PubMed  Google Scholar 

  10. Gillen JB, Gibala MJ (2014) Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Appl Physiol Nutr Metab 39:409–412

    Article  PubMed  Google Scholar 

  11. Laforgia J, Withers RT, Gore CJ (2006) Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci 24:1247–1264

    Article  CAS  PubMed  Google Scholar 

  12. Deighton K, Barry R, Connon CE, Stensel DJ (2013) Appetite, gut hormone and energy intake responses to low volume sprint interval and traditional endurance exercise. Eur J Appl Physiol 113:1147–1156

    Article  CAS  PubMed  Google Scholar 

  13. Sim AY, Wallman KE, Fairchild TJ, Guelfi KJ (2014) High-intensity intermittent exercise attenuates ad libitum energy intake. Int J Obes 38:417–22

  14. Martins C, Stensvold D, Finlayson G, Holst J, Wisloff U et al (2015) Effect of moderate- and high-intensity acute exercise on appetite in obese individuals. Med Sci Sports Exerc 47:40–48

    Article  PubMed  Google Scholar 

  15. Bailey DP, Smith LR, Chrismas BC, Taylor L, Stensel DJ, Deighton K et al (2015) Appetite and gut hormone responses to moderate-intensity continuous exercise versus high-intensity interval exercise, in normoxic and hypoxic conditions. Appetite 89:237–245

    Article  PubMed  Google Scholar 

  16. Alkahtani SA, Byrne NM, Hills AP, King NA (2015) Interval training intensity affects energy intake compensation in obese men. Int J Sport Nuth Exerc Metab 24:595–604

    Article  Google Scholar 

  17. Sim AY, Wallman KE, Fairchild TJ, Guelfi KJ (2015) Effects of high-intensity intermittent exercise training on appetite regulation. Med Sci Sports Exerc 47:2441–2449

    Article  PubMed  Google Scholar 

  18. Harrison GG (1988) Skinfold thicknesses and measurement technique. In: Lohman TG, Roche AF, Martorell R (eds) Anthropometric standardization reference manual. Human Kinetics Books, Champaign, pp 55–70

    Google Scholar 

  19. Marks GC (1989) Reliability, dependability, and precision of anthropometric measurements. Am J Epidemiol 130:578–587

    CAS  PubMed  Google Scholar 

  20. Jackson AS, Pollock ML, Ward A (1980) Generalized equations for predicting body density of women. Med Sci Sports Exerc 1980(12):75–182

    Google Scholar 

  21. Siri WE (1961) Body composition from fluids spaces and density: analyses of methods. In: Techniques for measuring body composition, National Academy of Science and Natural Resource Council, Washington, DC

  22. Astrand PO, Ryhming I (1954) A nomogram for calculation of aerobic capacity (physical fitness) from pulse rate during sub-maximal work. J Appl Physiol 7:218–221

    CAS  PubMed  Google Scholar 

  23. Subar AF, Crafts J, Zimmerman TP, Wilson M et al (2010) Assessment of the accuracy of portion size reports using computer-based food photographs aids in the development of an automated self-administered 24-hour recall. J Am Diet Assoc 110:55–64

    Article  PubMed  PubMed Central  Google Scholar 

  24. Flint A, Raben A, Blundell JE, Astrup A (2000) Reproducibility, power and validity of visual analogue scales in assessment of appetite sensations in single test meal studies. Int J Obes Relat Metab Disord 24:38–48

    Article  CAS  PubMed  Google Scholar 

  25. Edwards S (1993) High performance training and racing. In: Edwards S (ed) High performance training and racing. Feet Fleet Press, Sacramento, pp 113–123

    Google Scholar 

  26. Grant S, Aitchison T, Henderson E, Christie J et al (1999) Comparison of the reproducibility and the sensitivity to change of visual analogue scales, Borg scales, and Likert scales in normal subjects during submaximal exercise. Chest J 116:1208–1217

    Article  CAS  Google Scholar 

  27. Rhea MR (2004) Determining the magnitude of treatment effects in strength training research through the use of the effect size. J Strength Cond Res 18:918–920

    PubMed  Google Scholar 

  28. Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, Gibala MJ (2005) Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol 98:1985–1990

    Article  PubMed  Google Scholar 

  29. Jakicic JM (2009) The effect of physical activity on body weight. Obes 17:34–38

    Article  Google Scholar 

  30. You T, Wang X, Yang R, Lyle MF, Gong D, Nicklas BJ (2012) Effect of exercise training intensity on adipose tissue hormone sensitive lipase gene expression in obese women under weight loss. J Sport Health Sci 2012(1):184–190

    Article  Google Scholar 

  31. Christmass MA, Dawson B, Arthur PG (1999) Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. Eur J Appl Physiol 80:436–447

    Article  CAS  Google Scholar 

  32. Franchini E, Panissa VLG, Julio UF (2013) Physiological and performance responses to intermittent Uchi-komi in Judo. J Strength Cond Res 27:1147–1155

    Article  PubMed  Google Scholar 

  33. Panissa VLG, Julio UF, Silva CMP, Andreato LV et al (2014) Influence of the aerobic fitness on time spent at high percentage of maximal oxygen uptake during a high-intensity intermittent running. J Sports Med Phys Fit 54:708–714

    CAS  Google Scholar 

Download references

Acknowledgments

We would like to thank the Institutional Program of Scientific Initiation CNPQ (100595/2015-4). Valéria Leme Gonçalves Panissa is supported by FAPESP (2011/22862-9).

Author information

Authors and Affiliations

  1. Department of Sport, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil

    Valéria Leme Gonçalves Panissa & Emerson Franchini

  2. Department of Human Movement Pedagogy, School of Physical Education and Sport, University of São Paulo (USP), Av. Prof. Mello Morais, 65, Butantã, São Paulo, SP, 05508-900, Brazil

    Elaine Domingues Alves, Gabriela Pires Salermo & Monica Yuri Takito

Authors
  1. Valéria Leme Gonçalves Panissa
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Elaine Domingues Alves
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Gabriela Pires Salermo
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Emerson Franchini
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. Monica Yuri Takito
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding authors

Correspondence to Valéria Leme Gonçalves Panissa or Monica Yuri Takito.

Ethics declarations

Conflict of interest

The authors declare that they have no conflict of interest relating to the publication of this manuscript.

Ethical approval

All subjects provided written informed consent and all procedures were approved by the institutional ethic review board.

Informed consent

Informed consent in writing was obtained from each subject enrolled in the study.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Panissa, V.L.G., Alves, E.D., Salermo, G.P. et al. Can short-term high-intensity intermittent training reduce adiposity?. Sport Sci Health 12, 99–104 (2016). https://doi.org/10.1007/s11332-016-0260-6

Download citation

  • Received:

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s11332-016-0260-6

Keywords

Search

Navigation