Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis,Sports Medicine

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Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis
Sports Medicine ( IF 9.3 ) Pub Date : 2024-07-14 , DOI: 10.1007/s40279-024-02070-9
Eric Tsz-Chun Poon ₁ , Hong-Yat Li ₁ , Jonathan Peter Little ₂ , Stephen Heung-Sang Wong ₁ , Robin Sze-Tak Ho _{1,

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Affiliation

Background

Although the efficacy of interval training for improving body composition has been summarized in an increasing number of systematic reviews in recent years, discrepancies in review findings and conclusions have been observed.

Objective

This study aims to synthesize the available evidence on the efficacy of interval training compared with moderate-intensity continuous training (MICT) and nonexercise control (CON) in reducing body adiposity in apparently healthy adults.

Methods

An umbrella review with meta-analysis was performed. A systematic search was conducted in seven databases (MEDLINE, EMBASE, Cochrane Database, CINAHL, Scopus, SPORTDiscus, and Web of Science) up to October 2023. Systematic reviews with meta-analyses of randomized controlled trials (RCTs) comparing interval training and MICT/CON were included. Literature selection, data extraction, and methodological quality assessment (AMSTAR-2) were conducted independently by two reviewers. Meta-analyses were performed using a random-effects model. Subgroup analyses were conducted based on the type of interval training [high-intensity interval training (HIIT) and sprint interval training (SIT)], intervention duration, body mass index, exercise modality, and volume of HIIT protocols.

Results

Sixteen systematic reviews, including 79 RCTs and 2474 unique participants, met the inclusion criteria. Most systematic reviews had a critically low (n = 6) or low (n = 6) AMSTAR-2 score. Interval training demonstrated significantly greater reductions in total body fat percent (BF%) compared with MICT [weighted mean difference (WMD) of − 0.77%; 95% confidence interval (CI) − 1.12 to − 0.32%] and CON (WMD of − 1.50%; 95% CI − 2.40 to − 0.58%). Significant reductions in fat mass, visceral adipose tissue, subcutaneous abdominal fat, and android abdominal fat were also observed following interval training compared to CON. Subgroup analyses indicated that both HIIT and SIT resulted in superior BF% loss than MICT. These benefits appeared to be more prominent in individuals with overweight/obesity and longer duration interventions (≥ 12 weeks), as well as in protocols using cycling as a modality and low-volume HIIT (i.e., < 15 min of high-intensity exercise per session).

Conclusions

This novel umbrella review with large-scale meta-analysis provides an updated synthesis of evidence with implications for physical activity guideline recommendations. The findings support interval training as a viable exercise strategy for reducing adiposity in the general population.

中文翻译：

间歇训练在改善明显健康成人的身体成分和肥胖方面的疗效：带有荟萃分析的总括性评论

背景

尽管近年来越来越多的系统评价总结了间歇训练改善身体成分的有效性，但观察到综述结果和结论存在差异。

目的

本研究旨在综合关于间歇训练与中等强度连续训练（MICT）和非运动对照（CON）相比在减少明显健康成人身体肥胖方面的疗效的现有证据。

方法

进行了带有 meta 分析的总括性综述。截至 2023 年 10 月，在 7 个数据库（MEDLINE、EMBASE、Cochrane 数据库、CINAHL、Scopus、SPORTDiscus 和 Web of Science）中进行了系统检索。纳入了比较间歇训练和 MICT/CON 的随机对照试验（RCT）的荟萃分析的系统评价。文献筛选、资料提取和方法学质量评估（AMSTAR-2）由两名评价员独立进行。使用随机效应模型进行荟萃分析。根据间歇训练类型 [高强度间歇训练（HIIT）和冲刺间歇训练（SIT）]、干预持续时间、体重指数、运动方式和 HIIT 方案的数量进行亚组分析。

结果

16 项系统评价，包括 79 项 RCT 和 2474 名独特参与者，符合纳入标准。大多数系统评价的 AMSTAR-2 评分极低（n = 6）或低（n = 6）。间歇训练显示，与 MICT [加权均数差（WMD）为 -0.77%;95% 置信区间（CI） -1.12 至 -0.32%] 和 CON（WMD 为 -1.50%;95% CI -2.40 至 -0.58%）相比，体脂百分比（BF%）的降低幅度显著更大。与 CON 相比，间歇训练后还观察到脂肪量、内脏脂肪组织、皮下腹部脂肪和 android 腹部脂肪的显着减少。亚组分析表明，HIIT 和 SIT 都导致优于 MICT 的 BF% 损失。这些益处在超重/肥胖和持续时间较长的干预（≥ 12 周）的个体以及使用骑自行车作为方式和低容量 HIIT 的方案（即 < 每次 15 分钟的高强度运动）中似乎更为明显。