Abstract
ObjectivesTo examine the effects of different protocols of high-intensity interval training (HIIT) on VO2max improvements in healthy, overweight/obese and athletic adults, based on the classifications of work intervals, session volumes and training periods. DesignSystematic review and meta-analysis. MethodsPubMed, Scopus, Medline, and Web of Science databases were searched up to April 2018. Inclusion criteria were randomised controlled trials; healthy, overweight/obese or athletic adults; examined pre- and post-training VO2max/peak; HIIT in comparison to control or moderate intensity continuous training (MICT) groups. ResultsFifty-three studies met the eligibility criteria. Overall, the degree of change in VO2max induced by HIIT varied by populations (SMD=0.41–1.81, p<0.05). When compared to control groups, even short-intervals (≤30s), low-volume (≤5min) and short-term HIIT (≤4weeks) elicited clear beneficial effects (SMD=0.79–1.65, p<0.05) on VO2max/peak. However, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4–12weeks) HIIT displayed significantly larger effects on VO2max (SMD=0.50–2.48, p<0.05). When compared to MICT, only long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4–12weeks) HIIT showed beneficial effects (SMD=0.65–1.07, p<0.05). ConclusionsShort-intervals (≤30s), low-volume (≤5min) and short-term (≤4weeks) HIIT represent effective and time-efficient strategies for developing VO2max, especially for the general population. To maximize the training effects on VO2max, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4–12weeks) HIIT are recommended.
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