The Effects of High-Intensity Interval Training and Continuous Training on Weight Loss and Body Composition in Overweight Females

Abstract

It is now known that aerobic capacity and weight reduction can be induced by either continuous or interval training. However, for many years, researchers have been debating the superiority of one training regime (continuous vs. interval training) over another. Furthermore, there are limited studies investigating the effect of both types of training towards the overweight population, particularly among women. The aim of this study was to investigate the comparative effects between high-intensity interval training and continuous training in inducing the improvement of body weight and body composition among overweight females. The subjects were randomly separated into two groups: high-intensity interval training group (HIIT) and continuous training group (CONT). Each group performed the activities three times per week for six weeks. HIIT (n = 16) required 8 s of sprint at a cadence range of 120–130 rpm within 80–95 % of heart rate maximum (HRmax) interspersed with 12 s of recovery period at cadence of 40 rpm for approximately 20 min. The CONT group (n = 16) performed at 60–70 % of HRmax continuously for 30 min. The HIIT group showed significant improvement in body fat percentage (2.2 % vs. 0.3 %), lean body mass (−0.5 kg vs. 0.8 kg) and waist-to-hip ratio. Nevertheless, there were no apparent differences in weight and body mass index (BMI) between the two groups. But there was a significant decrease in body weight in HIIT and CONT groups, respectively, whereas BMI was significantly reduced by 0.5 kg/m2 for both groups. The HIIT group showed greater decrease in body fat percentage as well as the improvement of overall anthropometric indices in overweight females.