Shorter recovery time following high-intensity interval training induced higher body fat loss among overweight women
High-intensity interval training (HIIT) has been widely employed as an exercise protocol to reduce fat, and also in addition, interval recovery periods are the most important factors which can have great impact on weight loss. Therefore, the aim of this study was the evaluation of different recovery time between HIIT program on metabolic responses and weight loss in overweight women.
Twenty-four overweight (BMI 29.5 ± 3.5 kg/m2) volunteer women were randomly assigned into three groups (n = 8/group) to study the effects of different recovery times: [group 1; HIIT with 60/60 activity–rest ratio (s), group 2; HIIT with 60/30 activity–rest ratio (s), and group 3 was set as a control]. The participants performed 3 times per week and 4 bouts/session (80% of Heart Rate Reserve). The exercise program gradually increased to 10 bouts/session.
The most important findings of this study were a change in the body fat percentage (BF %) in the between group comparison: group1 (40.5 ± 0.9), group 2 (41.2 ± 0.7) and group 3 (41.1 ± 1.1). Compared to the control group the 60/30 s HIIT resulted in a significant decrease in BF % (P = 0.002). However, no other significant differences in the body composition were found. Either there were no significant differences between the groups in T4, T3 and TSH, cortisol, HGH, FBS, blood insulin, insulin resistance insulin sensitivity or fatness-associated hormones.
In conclusion, considerable decrease in BF % in the 60/30 s. rest interval group indicates that 30 s recovery period in HIIT may reduce fat % more efficiently than 60 s.
KeywordsMetabolic indices Weight loss Interval recovery time Overweight women HIIT
The researchers wish to express his appreciation to the women coach, Miss. Nosratabadi, Shahid Mirghani Research Institute and Dr. Hossein Nasehi, the director of Sepid Medical Lab in the city of Aliabad-e-Katoul, in Golestan province, for their sincere contribution to the conduct of this study.
Compliance with ethical standards
Conflict of interest
The authors declare that they have no conflicts of interest concerning this article.
All procedures performed in studies involving human participants were in accordance with the ethical standards of the institutional and/or national research committee and with the 1964 Helsinki declaration and its later amendments or comparable ethical standards. The study was approved by the ethics committee of Sport Sciences Research Institute of Iran.
Informed consent was obtained from all individual participants included in the study.
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