Effects of HIIT on muscle mass preservation and hypertrophy: a meta-analysis
Batacan RB Jr, et al.
Evidence is still building up
Summary
A meta-analysis evaluating the effects of HIIT on muscle mass preservation and hypertrophy. Compared to moderate-intensity continuous training (MICT), HIIT was superior for preserving muscle mass and allowing slight increases, enabling simultaneous fat loss and lean mass preservation.
Key findings
- 1
HIIT is superior to moderate-intensity continuous training (MICT) for preserving or slightly increasing muscle mass
- 2
Multiple studies confirm maintenance or slight increase in lean mass with 12+ weeks of HIIT
- 3
Moderate-intensity intervals (HIIT) show more consistent effects on muscle mass than sprint intervals (SIT)
- 4
Concurrent HIIT + resistance training shows less interference with hypertrophy than MICT
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