Magnitude and duration of excess of post-exercise oxygen consumption between high-intensity interval and moderate-intensity continuous exercise: A systematic review.
Level 1 - systematic review of randomized trials
Systematic review of comparative exercise trials
PubMed 32656951 · doi:10.1111/obr.13099
What was done
A systematic review of 22 studies analyzed the effect of exercise intensity on excess post-exercise oxygen consumption (EPOC), comparing high-intensity interval exercise (HIIE), sprint interval exercise (SIE), and moderate-intensity continuous exercise (MICE). Included investigations were divided into short-duration (up to 3 hours) and long-duration (greater than 3 hours) measurement periods, and evaluated based on whether baseline energy expenditure was subtracted.
What was found
Among short-duration studies subtracting baseline energy expenditure, average EPOC was ~136 kJ for HIIE versus ~101 kJ for MICE, and ~241 kJ for SIE versus ~151 kJ for MICE. For long-duration evaluations, average EPOC was ~289 kJ for HIIE versus ~159 kJ for MICE. No long-duration studies comparing SIE against MICE provided usable values. Overall, absolute energy expenditure differences between interval protocols and continuous exercise remained modest (ranging from ~35 kJ to ~130 kJ).
Why it matters
This review demonstrates that while higher-intensity interval formats increase post-exercise oxygen consumption more than continuous exercise, the absolute caloric difference is small. It helps prevent overestimation of EPOC's standalone contribution to weight management.
Limits
The abstract does not report participant counts, participant demographics, training status, or statistical variance (standard deviations, confidence intervals, or p-values). There were no long-duration comparisons available for SIE versus MICE, and methodological differences in EPOC duration and baseline subtraction limit standardization.
Cited by
- supports High-intensity interval training produces an elevated post-exercise recovery metabolic rate (afterburn) compared to moderate continuous exercise, though the magnitude is modest and dissipates quickly.