Conclusion Neither HIIT nor MICT is superior for altering TC , TRG , or LDL-C , or TC-HDL-C ratio .
To raise HDL-C , HIIT may result in a larger effect size compared with MICT .
Objective To compare the effects of moderate intensity continuous training ( MICT ) and high intensity interval training ( HIIT ) on  adult lipid profiles ;  to identify training or participant characteristics that may determine exercise-induced change in total cholesterol ( TC ) , triglycerides ( TRG ) , high-density lipoprotein cholesterol ( HDL-C ) and low-density lipoprotein cholesterol ( LDL-C ) .
The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.
UNLABELLED High intensity interval training ( HIIT ) has become an increasingly popular form of exercise due to its potentially large effects on exercise capacity and small time requirement . This study compared the effects of two HIIT protocol s vs steady-state training on aerobic and anaerobic capacity following 8-weeks of training . Fifty-five untrained college-aged subjects were r and omly assigned to three training groups ( 3x weekly ) . Steady-state ( n = 19 ) exercised ( cycle ergometer ) 20 minutes at 90 % of ventilatory threshold ( VT ) . Tabata ( n = 21 ) completed eight intervals of 20s at 170 % VO2max/10s rest . Meyer ( n = 15 ) completed 13 sets of 30s ( 20 min ) @ 100 % PVO2 max/ 60s recovery , average PO = 90 % VT . Each subject did 24 training sessions during 8 weeks . RESULTS There were significant ( p < 0.05 ) increases in VO2max ( + 19 , + 18 and + 18 % ) and PPO ( + 17 , + 24 and + 14 % ) for each training group , as well as significant increases in peak ( + 8 , + 9 and + 5 % ) & mean ( + 4 , + 7 and + 6 % ) power during Wingate testing , but no significant differences between groups . Measures of the enjoyment of the training program indicated that the Tabata protocol was significantly less enjoyable ( p < 0.05 ) than the steady state and Meyer protocol s , and that the enjoyment of all protocol s declined ( p < 0.05 ) across the duration of the study . The results suggest that although HIIT protocol s are time efficient , they are not superior to conventional exercise training in sedentary young adults . Key pointsSteady state training equivalent to HIIT in untrained studentsMild interval training presents very similar physiologic challenge compared to steady state trainingHIIT ( particularly very high intensity variants were less enjoyable than steady state or mild interval trainingEnjoyment of training decreases across the course of an 8 week experimental training program
Conclusion Neither HIIT nor MICT is superior for altering TC , TRG , or LDL-C , or TC-HDL-C ratio .
To raise HDL-C , HIIT may result in a larger effect size compared with MICT .
Objective To compare the effects of moderate intensity continuous training ( MICT ) and high intensity interval training ( HIIT ) on  adult lipid profiles ;  to identify training or participant characteristics that may determine exercise-induced change in total cholesterol ( TC ) , triglycerides ( TRG ) , high-density lipoprotein cholesterol ( HDL-C ) and low-density lipoprotein cholesterol ( LDL-C ) .