Effects of HIIT and MICT Combined with ICR on FM and LBM in Overweight Women

The aim was to investigate the effect of eight weeks of high intensity interval training (HIIT) and moderate intensity continuous training (MICT) mixed with interval calorie restriction (ICR) on fat mass (FM) and lean body mass(LBM) in overweight women.

36 overweight and or obese women (age: 35-55 years) were randomized into for groups of intermittent calorie restriction (-20%), combination of HIIT + ICR (-10%), combination of continuous training + ICR (-10%) and Control. Both training protocols (HIIT at 75 to 85% of maximum heart rate and MICT at 65 to 75% of MHR) were conducted three sessions per week. Exercise was continued each session up to accomplishment of a certain energy expenditure (EE) value (10% of daily energy intake(EI)).

Just FM was down-regulated in all three intervention groups (p < 0.05) and there were no remarkable changes for LBM (P>0.05). Moreover, no between group differences were noted for the amount of FM depression observed throughout the intervention period (P>0.05).

Interval calorie restriction via consuming a -20% diet or a mixture of -10% diet + elevation of EE either by HIIH or MICT (up to 10% of EI), have equal efficacy to lower body fat mas with no hazardous effect on LBM.