Authored by Joan A Cebrick Grossman
This mini review highlights three recent pilot studies that have
shown promising results in women, specific to the impact of high
intensity interval training (HIIT) and changes in anthropometric
measurements in women. The first study observed the effects of
HIIT on anthropometric, body composition and resting metabolic
rate (RMR) measurement changes in sedentary, overweight,
middle-aged women over a 12-week period [1]. The subjects (N=9)
were female volunteers (51.3±5.5years; 77.20±6.12 kg body wt;
BMI=28.9±2.1 kg/m2; mean+SD) who exercised five out of seven
days for 12 weeks. The exercise program (15.0±3.0 min) consisted
of five different exercise routines that included total body, lower
extremity, yoga, cardio and abdominal segments. Relative body
fat was measured via air displacement plethysmography, along
with five anthropometric measurements and RMR (Vmax metabolic
system) prior to and after 12 weeks. Dependent t-tests probed for
significant differences (p≤0.05). Pre-post body weight and RMR
were not statistically significantly different. However, four of the
five pre-post anthropometric measurements were significantly
reduced for the abdomen, hips, waist and thigh measurements
(97.79±5.11 vs. 91.95±5.64; 104.90 ±5.33 vs.100.84±5.33;
84.25±7.57 vs. 80.26±7.36; 62.99±5.08 vs.59.18±4.82 cm,
mean±SD). This work is suggestive that HIIT contributes to
significant anthropometric reductions, in the abdomen, hips, waist
and thighs, which may decrease chronic disease development, such
as obesity, cardiovascular disease and diabetes.
The mode and duration of exercise necessary to change body
composition and reduce weight remains debatable. A second study
compared the effects of HIIT and traditional exercise, (walking)
on anthropometric and body composition measurement changes
in post-menopausal women over a 12-week period [2]. The study
subjects (N=18) were sedentary, overweight, post-menopausal
females, who were randomly assigned into one of two exercise
groups. Both groups exercised five out of seven days for 12 weeks.
The resistance group (n=8) (54.3±7.3years; BMI=28.0±2.1 kg/
m2;mean±SD) exercised for 15.0±3.5 min, which consisted of five
different exercise routines including upper and lower extremity, a
cardio segment, yoga and abdominal exercises. The walkers (n=10)
(56.6±5.2 years; BMI =29.2±2.6 kg/m2) exercised for 40.0±5.0
min at 65% of their age-predicted maximum heart rate. Relative
(percent) body fat was measured via DEXA scan, along with five
anthropometric measurements (waist, abdomen, hips, thigh
and biceps), all of which were taken prior to and after 12 weeks.
Independent sample t-tests were probed for differences, (p≤0.05).
Although no statistically pre-post measures were determined, most
likely due to the small sample size, all outcome variables indicated
promising trends of significance. This work provides a foundation
for future comparisons of HIIT and traditional exercise, regarding
anthropometric and body composition measurement changes in
sedentary, overweight, post-menopausal females.
The third study was a 16-week behavioral weight loss
program that incorporated wearable activity sensors to
facilitate self-monitoring exercise [3]. Participants (N=11) were
obese, post-menopausal, sedentary women (59.5±3.3years;
BMI=32.08±2.18kg/m2;mean±SD) who were randomly assigned
to a HIIT or an endurance exercise group. Both groups followed
a calorie-restricted diet, attended monthly in-person meetings,
weekly weigh-ins and electronic check-ins to review behavioral
skills, and monitored their exercise via a Fitbit Charge HR. Adherence
to exercise programs, assessed with the Fitbit sensor, was used
to determine feasibility. The results of the study indicated that
participants in the HIIT group (N=6) adhered to their program,
while 3 of 5 adhered to the Endurance program. Participants
in the HIIT group lost twice as much weight as those in the
Endurance group (8.7% vs. 4.3% of initial body weight), and lost an
additional 15.24cm of body mass. In addition, only the HIIT group
significantly changed pre-post measures of fat mass (41.6±3.46kg
vs. 29.12±5.59kg), fat-free mass (42.99±3.31kg vs. 42.58±4.6kg) and BMI (30.67±2.16 vs. 27.76 ±2.76) (p≤0.04), respectively. The
findings support the feasibility and potential effectiveness of HIIT
for weight loss and body composition changes in obese, postmenopausal
women, and indicate that additional investigation of
this approach is warranted to reduce post-menopausal chronic
disease risk.
Although the sample sizes for each of these studies were small,
the outcome measures provided promising results for sedentary,
overweight and obese women later in life. A primary barrier to
exercise for women is time, and a short duration exercise program,
such as HIIT may be a possible answer to this a barrier. These
works were supportive in identifying the impact of HIIT, resulting
in favorable anthropometric, body mass and body composition
changes reducing chronic disease risk, in this at-risk population.
None.
No conflict of interest.
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