EFFECTS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON BODY COMPOSITION COMPARED TO MICT

Abstract

This study aimed to compare the effects of high-intensity interval training (HIIT) with moderate-intensity continuous training (MICT) on body composition, especially in reducing fat and preserving muscle mass in adults aged 18 to 60 years. Based on a qualitative literature review, seven articles were selected from an initial total of 72, using rigorous inclusion criteria. The results indicate that HIIT promotes fat reduction similarly or even superiorly to MICT, in addition to favoring muscle mass preservation and providing additional metabolic benefits, such as increased excess post-exercise oxygen consumption (EPOC), as well as hormonal stimulation. Despite the favorable evidence, the heterogeneity of the protocols used and the limitation of small sample sizes are highlighted, which evidences the need for standardization and specificity in future studies. This work offers relevant insights for health and physical education professionals, demonstrating the applicability of HIIT in different contexts.