Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial

Zhaowei Kong, Xitao Fan, Shengyan Sun, Lili Song, Qingde Shi, Jinlei Nie, Zhaowei Kong, Xitao Fan, Shengyan Sun, Lili Song, Qingde Shi, Jinlei Nie

Abstract

Objective: The aim of this study was to compare the effects of 5-week high-intensity interval training (HIIT) and moderate-to-vigorous intensity continuous training (MVCT) on cardiometabolic health outcomes and enjoyment of exercise in obese young women.

Methods: A randomized controlled experiment was conducted that involved thirty-one obese females (age range of 18-30) randomly assigned to either HIIT or MVCT five-week training programs. Participants in HIIT condition performed 20 min of repeated 8 s cycling interspersed with 12 s rest intervals, and those in MVCT condition cycled continuously for 40 min at 60-80% of peak oxygen consumption ([Formula: see text]O2peak), both for four days in a week. Outcomes such as [Formula: see text]O2peak, body composition estimated by bioimpedance analysis, blood lipids, and serum sexual hormones were measured at pre-and post-training. The scores of Physical Activity Enjoyment Scale (PAES) were collected during the intervention.

Results: After training, [Formula: see text]O2peak increased significantly for both training programs (9.1% in HIIT and 10.3% in MVCT) (p = 0.010, η2 = 0.41). Although MVCT group had a significant reduction in total body weight (TBW, -1.8%, p = 0.034), fat mass (FM, - 4.7%, p = 0.002) and percentage body fat (PBF, -2.9%, p = 0.016), there were no significant between-group differences in the change of the pre- and post-measures of these variables. The HIIT group had a higher score on PAES than the MVCT group during the intervention. For both conditions, exercise training led to a decline in resting testosterone and estradiol levels, but had no significant effect on blood lipids.

Conclusion: Both HIIT and MVCT are effective in improving cardiorespiratory fitness and in reducing sexual hormones in obese young women; however, HIIT is a more enjoyable and time-efficient strategy. The mild-HIIT protocol seems to be useful for at least maintaining the body weight among sedentary individuals.

Conflict of interest statement

Competing Interests: The authors have declared that no competing interests exist.

Figures

Fig 1. Flow-chart of the study.
Fig 1. Flow-chart of the study.
Fig 2
Fig 2
Daily dietary intake (2A) and steps recorded by pedometers (2B) during the intervention. There were no significant differences between HIIT and MVCT group.
Fig 3. Physical activity enjoyment scale (PAES)…
Fig 3. Physical activity enjoyment scale (PAES) during the intervention.
HIIT had significant higher scores than those of MVCT in any week of exercise intervention. *p < 0.05, **p < 0.01.

References

    1. WHO. Obesity and overweight2015 Updated January 2015.
    1. Ng M, Fleming T, Robinson M, Thomson B, Graetz N, Margono C, et al. Global, regional, and national prevalence of overweight and obesity in children and adults during 1980–2013: a systematic analysis for the Global Burden of Disease Study 2013. Lancet. 2014;384(9945):766–81. 10.1016/S0140-6736(14)60460-8
    1. Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008;32(4):684–91. 10.1038/sj.ijo.0803781 .
    1. Durstine JL, Grandjean PW, Davis PG, Ferguson MA, Alderson NL, DuBose KD. Blood lipid and lipoprotein adaptations to exercise—A quantitative analysis. Sports Med. 2001;31(15):1033–62. 10.2165/00007256-200131150-00002 .
    1. Kulie T, Slattengren A, Redmer J, Counts H, Eglash A, Schrager S. Obesity and Women's Health: An Evidence-Based Review. J Am Board Fam Med. 2011;24(1):75–85. 10.3122/jabfm.2011.01.100076 .
    1. Ross R, Dagnone D, Jones PJ, Smith H, Paddags A, Hudson R, et al. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Ann Intern Med. 2000;133(2):92–103. .
    1. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Med Sci Sport Exer. 2011;43(7):1334–59. 10.1249/MSS.0b013e318213fefb .
    1. Hardcastle SJ, Ray H, Beale L, Hagger MS. Why sprint interval training is inappropriate for a largely sedentary population. Front Psychol. 2014;5 ARTN 1505 10.3389/fpsyg.2014.01505 .
    1. Blair SN, Kohl HW, Paffenbarger RS, Clark DG, Cooper KH, Gibbons LW. Physical-Fitness and All-Cause Mortality—a Prospective-Study of Healthy-Men and Women. Jama-J Am Med Assoc. 1989;262(17):2395–401. 10.1001/jama.262.17.2395 .
    1. Perry CGR, Heigenhauser GJF, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Me. 2008;33(6):1112–23. 10.1139/H08-097 .
    1. Talanian JL, Galloway SDR, Heigenhauser GJF, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol. 2007;102(4):1439–47. 10.1152/japplphysiol.01098.2006 .
    1. Iaia FM, Hellsten Y, Nielsen JJ, Fernstrom M, Sahlin K, Bangsbo J. Four weeks of speed endurance training reduces energy expenditure during exercise and maintains muscle oxidative capacity despite a reduction in training volume. J Appl Physiol (1985). 2009;106(1):73–80. 10.1152/japplphysiol.90676.2008 .
    1. Astorino TA, Allen RP, Roberson DW, Jurancich M, Lewis R, McCarthy K, et al. Adaptations to high-intensity training are independent of gender. Eur J Appl Physiol. 2011;111(7):1279–86. 10.1007/s00421-010-1741-y .
    1. Tchernof A, Despres JP. Sex steroid hormones, sex hormone-binding globulin, and obesity in men and women. Horm Metab Res. 2000;32(11–12):526–36. 10.1055/s-2007-978681 .
    1. Bhasin S, Storer TW, Berman N, Callegari C, Clevenger B, Phillips J, et al. The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. New Engl J Med. 1996;335(1):1–7. 10.1056/Nejm199607043350101 .
    1. Campbell SE, Febbraio MA. Effect of ovarian hormones on mitochondrial enzyme activity in the fat oxidation pathway of skeletal muscle. Am J Physiol Endocrinol Metab. 2001;281(4):E803–8. .
    1. Blouin K, Boivin A, Tchernof A. Androgens and body fat distribution. J Steroid Biochem. 2008;108(3–5):272–80. 10.1016/j.jsbmb.2007.09.001 .
    1. Biddle SJH, Batterham AM. High-intensity interval exercise training for public health: a big HIT or shall we HIT it on the head? Int J Behav Nutr Phy. 2015;12 ARTN 95 10.1186/s12966-015-0254-9 .
    1. Gist NH, Fedewa MV, Dishman RK, Cureton KJ. Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis. Sports Med. 2014;44(2):269–79. 10.1007/s40279-013-0115-0 .
    1. Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of Low-Volume High-Intensity Interval Training (HIT) on Fitness in Adults: A Meta-Analysis of Controlled and Non-Controlled Trials. Sports Med. 2014;44(7):1005–17. 10.1007/s40279-014-0180-z .
    1. Lunt H, Draper N, Marshall HC, Logan FJ, Hamlin MJ, Shearman JP, et al. High Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake. Plos One. 2014;9(1). ARTN e83256 10.1371/journal.pone.0083256 .
    1. Smith-Ryan AE, Melvin MN, Wingfield HL. High-intensity interval training: Modulating interval duration in overweight/obese men. Physician Sportsmed. 2015;43(2):107–13. 10.1080/00913847.2015.1037231 .
    1. Fisher G, Brown AW, Brown MMB, Alcorn A, Noles C, Winwood L, et al. High Intensity Interval- vs Moderate Intensity-Training for Improving Cardiometabolic Health in Overweight or Obese Males: A Randomized Controlled Trial. Plos One. 2015;10(10). ARTN e0138853 10.1371/journal.pone.0138853 .
    1. Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young males. J Obes. 2012;2012:480467 10.1155/2012/480467
    1. Bartlett JD, Close GL, MacLaren DPM, Gregson W, Drust B, Morton JP. High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence. J Sport Sci. 2011;29(6):547–53. 10.1080/02640414.2010.545427 .
    1. Jung ME, Bourne JE, Little JP. Where does HIT fit? An examination of the affective response to high-intensity intervals in comparison to continuous moderate- and continuous vigorous-intensity exercise in the exercise intensity-affect continuum. Plos One. 2014;9(12):e114541 10.1371/journal.pone.0114541
    1. Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, et al. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015;14(4):747–55.
    1. Ekkekakis P, Parfitt G, Petruzzello SJ. The Pleasure and Displeasure People Feel When they Exercise at Different Intensities Decennial Update and Progress towards a Tripartite Rationale for Exercise Intensity Prescription. Sports Med. 2011;41(8):641–71. 10.2165/11590680-000000000-00000
    1. Gormley SE, Swain DP, High R, Spina RJ, Dowling EA, Kotipalli US, et al. Effect of intensity of aerobic training on VO2max. Med Sci Sports Exerc. 2008;40(7):1336–43. 10.1249/MSS.0b013e31816c4839 .
    1. Esfarjani F, Laursen PB. Manipulating high-intensity interval training: effects on VO2max, the lactate threshold and 3000 m running performance in moderately trained males. J Sci Med Sport. 2007;10(1):27–35. 10.1016/j.jsams.2006.05.014 .
    1. Bailey SJ, Wilkerson DP, Dimenna FJ, Jones AM. Influence of repeated sprint training on pulmonary O2 uptake and muscle deoxygenation kinetics in humans. J Appl Physiol (1985). 2009;106(6):1875–87. 10.1152/japplphysiol.00144.2009 .
    1. Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008;586(1):151–60. 10.1113/jphysiol.2007.142109
    1. Cocks M, Shaw CS, Shepherd SO, Fisher JP, Ranasinghe AM, Barker TA, et al. Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. J Physiol. 2013;591(3):641–56. 10.1113/jphysiol.2012.239566
    1. McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance: Lippincott Williams & Wilkins; 2010.
    1. Kendzierski D, Decarlo KJ. Physical-Activity Enjoyment Scale—2 Validation Studies. J Sport Exercise Psy. 1991;13(1):50–64. .
    1. Franklin BA, Whaley MH, Howley ET, Balady GJ, American College of Sports Medicine ACSM's guidelines for exercise testing and prescription. Philadelphia: Lippincott Williams & Wilkins,; 2000.
    1. Kirk RE. Practical significance: A concept whose time has come. Educ Psychol Meas. 1996;56(5):746–59. 10.1177/0013164496056005002 .
    1. Helgerud J, Hoydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sport Exer. 2007;39(4):665–71. 10.1249/mss.0b013c3180304570 .
    1. Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006;575(Pt 3):901–11. 10.1113/jphysiol.2006.112094
    1. Kodama S, Saito K, Tanaka S, Maki M, Yachi Y, Asumi M, et al. Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women A Meta-analysis. Jama-J Am Med Assoc. 2009;301(19):2024–35. .
    1. Lee DC, Artero EG, Sui X, Blair SN. Mortality trends in the general population: the importance of cardiorespiratory fitness. J Psychopharmacol. 2010;24(4 Suppl):27–35. 10.1177/1359786810382057
    1. Keating SE, Machan EA, O'Connor HT, Gerofi JA, Sainsbury A, Caterson ID, et al. Continuous exercise but not high intensity interval training improves fat distribution in overweight adults. J Obes. 2014;2014:834865 10.1155/2014/834865
    1. Kessler HS, Sisson SB, Short KR. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012;42(6):489–509. 10.2165/11630910-000000000-00000 .
    1. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305 10.1155/2011/868305
    1. Moghadasi M, Siavashpour S. The effect of 12 weeks of resistance training on hormones of bone formation in young sedentary women. Eur J Appl Physiol. 2013;113(1):25–32. 10.1007/s00421-012-2410-0 .
    1. Smith AJ, Phipps WR, Arikawa AY, O'Dougherty M, Kaufman B, Thomas W, et al. Effects of Aerobic Exercise on Premenopausal Sex Hormone Levels: Results of the WISER Study, a Randomized Clinical Trial in Healthy, Sedentary, Eumenorrheic Women. Cancer Epidem Biomar. 2011;20(6):1098–106. 10.1158/1055-9965.Epi-10-1219 .
    1. Williams NI, Reed JL, Leidy HJ, Legro RS, De Souza MJ. Estrogen and progesterone exposure is reduced in response to energy deficiency in women aged 25–40 years. Hum Reprod. 2010;25(9):2328–39. 10.1093/humrep/deq172 .
    1. Almenning I, Rieber-Mohn A, Lundgren KM, Shetelig Lovvik T, Garnaes KK, Moholdt T. Effects of High Intensity Interval Training and Strength Training on Metabolic, Cardiovascular and Hormonal Outcomes in Women with Polycystic Ovary Syndrome: A Pilot Study. Plos One. 2015;10(9):e0138793 10.1371/journal.pone.0138793
    1. Martinez N, Kilpatrick MW, Salomon K, Jung ME, Little JP. Affective and Enjoyment Responses to High-Intensity Interval Training in Overweight-to-Obese and Insufficiently Active Adults. J Sport Exercise Psy. 2015;37(2):138–49. 10.1123/jsep.2014-0212 .
    1. Parfitt G, Hughes S. The Exercise Intensity-Affect Relationship: Evidence and Implications for Exercise Behavior. J Exerc Sci Fit. 2009;7(2):S34–S41. .
    1. Perri MG, Anton SD, Durning PE, Ketterson TU, Sydeman SJ, Berlant NE, et al. Adherence to exercise prescriptions: effects of prescribing moderate versus higher levels of intensity and frequency. Health Psychol. 2002;21(5):452–8. .
    1. Buchheit M, Laursen PB. High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis. Sports Med. 2013;43(5):313–38. 10.1007/s40279-013-0029-x .

Source: PubMed

Sponsors en medewerkers

Medische omstandigheden

Geneesmiddelinterventies

3
Abonneren