Interval training versus moderate-intensity continuous training for cardiorespiratory fitness improvements in middle-aged and older adults: a systematic review and meta-analysis

High-intensity interval training (HIIT) is emerging as a safe and effective means to combat chronic diseases. The objective of this work was to perform a systematic review of the effect of HIIT interventions in an aging population. Three electronic databases were searched for randomized trials comparing the effect of HIIT and moderate-intensity continuous training in older adults. After a thorough screening process, 15 articles were identified as meeting the inclusion criteria. All studies expressed a comparable or superior effect of HIIT in cardiorespiratory fitness measures. No studies reported a lessened effect of HIIT in comparison with moderate-intensity continuous training. This systematic review demonstrates that HIIT is a useful exercise regimen, which can be used in older adults to increase cardiorespiratory fitness. More research is needed to determine the effects of HIIT in an aging, predominately female population.

Download Full-text

Interval Training For Cardiorespiratory Fitness In Middle-aged And Older Adults: A Systematic Review And Meta-analysis

Medicine & Science in Sports & Exercise ◽

10.1249/01.mss.0000761800.08748.ad ◽

2021 ◽

Vol 53 (8S) ◽

pp. 237-237

Author(s):

Eric Tsz-Chun Poon ◽

Waris Wongpipit ◽

Robin Sze-Tak Ho ◽

Stephen H.S. Wong

Keyword(s):

Systematic Review ◽

Older Adults ◽

Cardiorespiratory Fitness ◽

Meta Analysis ◽

Interval Training ◽

Middle Aged

Download Full-text

The Impact of Interval Training on Cardiorespiratory Fitness, Body Composition, Physical Fitness, and Metabolic Parameters in Older Adults: a Systematic Review and Meta-Analysis

10.21203/rs.2.23869/v1 ◽

2020 ◽

Author(s):

Zhi-Jian Wu ◽

Zhu-Ying Wang ◽

Hao-En Gao ◽

Xian-Feng Zhou ◽

Fang Hui LI

Keyword(s):

Systematic Review ◽

Older Adults ◽

Body Composition ◽

Physical Fitness ◽

Cardiorespiratory Fitness ◽

Meta Analysis ◽

Interval Training ◽

Metabolic Parameters ◽

Moderate Intensity ◽

The Impact

Abstract Background: This review and meta-analysis aimed to evaluate the effects of high-intensity interval training (HIIT) on cardiorespiratory fitness, body composition, physical fitness, and health-related outcomes in older adults. Methods: Four electronic databases (PubMed, Scopus, Medline, and Web of Science) were searched (until Oct 2019) for randomized trials comparing the effect of HIIT on physical fitness, metabolic parameters, and cardiorespiratory fitness in older adults. The Cochrane risk of bias assessment tool was used to evaluate the methodological quality of the included studies; Stata 14.0 software was used for statistical analysis.Results: HIIT significantly improved the maximum rate of oxygen consumption (VO 2max ) compared with a moderate-intensity continuous training (MICT) protocol (HIIT vs. MICT: weighted mean difference = 2.04, 95% confidence interval: 1.01-3.07, p < 0.001). Additional subgroup analyses determined that training periods > 12 wks, training frequencies of 2 sessions/wk, session lengths of 40 min, 6 sets and repetitions, training times per repetition of > 60 s, and rest times of < 90 s are more effective for VO 2max . Conclusions:This systematic review and meta-analysis showed that HIIT induces favorable adaptions in cardiorespiratory fitness, physical fitness, muscle power, cardiac contractile function, and citrate synthase activities in older individuals which may help to maintain aerobic fitness and slow down the process of sarcopenia.

Download Full-text

High-Intensity Interval Training Improves Cognitive Flexibility in Older Adults

Brain Sciences ◽

10.3390/brainsci10110796 ◽

2020 ◽

Vol 10 (11) ◽

pp. 796

Author(s):

Said Mekari ◽

Heather F. Neyedli ◽

Sarah Fraser ◽

Myles W. O’Brien ◽

Ricardo Martins ◽

...

Keyword(s):

Older Adults ◽

Executive Function ◽

Cardiorespiratory Fitness ◽

Cognitive Flexibility ◽

Stroop Task ◽

Interval Training ◽

Moderate Intensity ◽

High Intensity Interval Training ◽

Continuous Training ◽

High Intensity Interval

Introduction: Regular aerobic exercise is associated with better executive function in older adults. It is unclear if high-intensity-interval-training (HIIT) elicits moderate-intensity continuous training (MICT) or resistance training (RT). We hypothesized that HIIT would augment executive function more than MICT and RT. Methods: Sixty-nine older adults (age: 68 ± 7 years) performed six weeks (three days/week) of HIIT (2 × 20 min bouts alternating between 15 s intervals at 100% of peak power output (PPO) and passive recovery (0% PPO); n = 24), MICT (34 min at 60% PPO; n = 19), or whole-body RT (eight exercise superior improvements in executive function of older adults than moderate-intensity-continuous-training, 2 × 10 repetitions; n = 26). Cardiorespiratory fitness (i.e., V˙O2max) and executive function were assessed before and after each intervention via a progressive maximal cycle ergometer protocol and the Stroop Task, respectively. Results: The V˙O2max findings revealed a significant group by time interaction (p = 0.001) in which all groups improved following training, but HIIT and MICT improved more than RT. From pre- to post-training, no interaction in the naming condition of the Stroop Task was observed (p > 0.10). However, interaction from pre- to post-training by group was observed, and only the HIIT group exhibited a faster reaction time (from 1250 ± 50 to 1100 ± 50 ms; p < 0.001) in switching (cognitive flexibility). Conclusion: Despite similar improvements in cardiorespiratory fitness, HIIT, but not MICT nor RT, enhanced cognitive flexibility in older adults. Exercise programs should consider using HIIT protocols in an effort to combat cognitive decline in older adults.

Download Full-text