Performance
B · Reasonable confidenceInterval or continuous training for fitness later in life
Subject: Interval training versus moderate-intensity continuous training for cardiorespiratory fitness improvements in middle-aged and older adults: a systematic review and meta-analysis
What this means
For older clients building fitness, interval training can edge out steady continuous training slightly — though the practical difference is modest.
Poon ET-C, Wongpipit W, Ho RS-T, Wong SH-S · 2021 · Journal of Sports Sciences
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
In middle-aged and older adults, interval training (HIIT or SIT) produced greater VO2max gains than moderate-intensity continuous training, with a between-group difference favouring interval training of roughly 1.1 mL/kg/min.
Who this applies to
Healthy middle-aged and older adults.
Size of the research
14 studies with 429 participants in total.
What to keep in mind
Programmes lasted at least 2 weeks. Only oxygen uptake was measured, and the abstract gives no details on sex or training level.
View method and source
Methodology
Meta-analysis
Population
14 RCTs, 429 middle-aged and older adults (from 3257 records screened)
Intervention
Interval training (HIIT or SIT, ≥2 weeks) vs moderate-intensity continuous training
Outcome measures
VO2max (mL/kg/min)
Limitations
Small total sample (429), short interventions, supervised laboratory settings, adherence and safety in older adults not fully addressed, absolute difference is modest (~1 mL/kg/min).
Original source
DOI: 10.1080/02640414.2021.1912453 · PMID: 33825615
View on PubMed →Impact of concurrent training versus aerobic or resistance training on cardiorespiratory fitness and muscular strength in middle-aged to older adults: A systematic review and meta-analysis
Next study →The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.