PMID 28116314

Research
All papers

Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women

Zhang H, Tong TK, Qiu W, Zhang X, Zhou S, Liu Y, He Y

Question

Does work-equivalent HIIT reduce abdominal visceral fat and improve body composition and VO2max as much as prolonged moderate continuous exercise in obese young women?

Summary

In obese young women, 12 weeks of supervised work-matched cycling HIIT and moderate continuous cycling produced similar reductions in abdominal visceral fat, total fat mass, body fat percentage, and similar VO2max gains. HIIT required much less exercise time, and no adverse events occurred during testing or training.

Methodology

  • Obese young Chinese women university students.
  • 43 participants.
  • Cycle ergometer.
  • Work intervals: 4 min.
  • Recovery: 3 min passive recovery.
  • Intensity: 90% VO2max.
  • About 29-38 min for HIIT excluding or including standardized components as reported.
  • 3-4 sessions/week.
  • 12 weeks.
  • Randomized controlled trial
  • Abdominal fat, Body composition, VO2max, and Safety were tracked.

Outcomes

Visceral fat

HIIT and MICT similarly reduced abdominal visceral fat area.

HIIT -9.1 cm2; MICT -9.2 cm2; no significant HIIT-MICT difference.

Improved

Subcutaneous fat

HIIT and MICT reduced abdominal subcutaneous fat.

HIIT -35.0 cm2; MICT -28.3 cm2.

Improved

Total fat

Both exercise groups reduced total fat mass and body fat percentage similarly.

Total fat mass -2.8 kg in both groups; body fat percentage -2.5 and -2.4 percentage points.

Improved

VO2max

VO2max improved similarly in HIIT and MICT; control decreased.

HIIT 31.6 to 40.0; MICT 30.6 to 38.3; control 29.3 to 28.0 ml/kg/min.

Improved

Safety

No adverse events occurred during testing or training.

Reported as no adverse events.

Improved

Insights

  • HIIT produced similar visceral-fat reduction to much longer MICT when work was matched.
  • Time efficiency is the major practical advantage, not superior fat loss.
  • Supervision and screening were part of the protocol.

Limitations

  • Women only
  • Ages 18-22 only
  • Obese but otherwise healthy university students
  • No long-term follow-up
  • Diet and daily activity were maintained by instruction rather than tightly controlled

Safety

  • No adverse events occurred during testing or training.
  • Exercise sessions were closely supervised with HR and RPE monitoring.