Effects of different protocols of high intensity interval training for VOmax improvements in adults: A meta-analysis of randomised controlled trials.

OBJECTIVES

To examine the effects of different protocols of high-intensity interval training (HIIT) on VOmax improvements in healthy, overweight/obese and athletic adults, based on the classifications of work intervals, session volumes and training periods.

DESIGN

Systematic review and meta-analysis.

METHODS

PubMed, 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 VOmax/peak; HIIT in comparison to control or moderate intensity continuous training (MICT) groups.

RESULTS

Fifty-three studies met the eligibility criteria. Overall, the degree of change in VOmax 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 VOmax/peak. However, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4-12weeks) HIIT displayed significantly larger effects on VOmax (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).

CONCLUSIONS

Short-intervals (≤30s), low-volume (≤5min) and short-term (≤4weeks) HIIT represent effective and time-efficient strategies for developing VOmax, especially for the general population. To maximize the training effects on VOmax, long-interval (≥2min), high-volume (≥15min) and moderate to long-term (≥4-12weeks) HIIT are recommended.