Excessive-intensity interval coaching might help burn extra fats

Summary: A new study finds that high-intensity interval training (HIIT) burns more fat than aerobic exercise.

Source: Victoria University of Melbourne

Professor Zeljko Pedisic of Victoria University, Melbourne said: “If stubborn body fat is not going away, consider adding High Intensity Interval Training or HIIT to your exercise routine. friend.

HIIT helps burn more fat than aerobic exercise, a study published in the journal British Journal of Sports Medicine.

How is research conducted?

The study’s authors pooled results from 18 controlled intervention trials on the effects of HIIT on fat burning rate during exercise.

The intervention trials included a total of 511 adults participating in supervised HIIT, moderate-intensity aerobic exercise, or an exercise-free control group.

The duration of the exercise intervention ranged from 2 to 14 weeks. In most studies, participants performed three HIIT sessions per week.

What are the main findings?

A few HIIT sessions per week will turn your body into a fat-burning machine. HIIT will make you start burning more fat not only during HIIT sessions but also during other types of physical activity, such as brisk walking, swimming, and playing sports.

Fat metabolism should improve after just four weeks of HIIT, and it will continue to improve over time.

This picture shows a man and a woman doing push-ups
The study’s authors pooled results from 18 controlled intervention trials on the effects of HIIT on fat burning rate during exercise. Images in the public domain

After 12 weeks of HIIT, each minute of physical activity burns 0.13 grams of extra fat. For a person engaged in 150 minutes of physical activity per week, this could lead to burning about 10 kilograms of additional fat over a decade.

People who are overweight can expect a greater increase in fat burning than those of “normal” weight.

While individuals can also improve fat metabolism by engaging in aerobic exercise (e.g. running), this will require a much higher time commitment and improvement will be smaller.

Why is it important?

These findings could help the more than two billion overweight people around the world improve their fat metabolism and lose weight.

They can also help billions of others prevent unwanted weight gain over time.

“According to the recent Global Fitness Trends Survey (external link), HIIT is one of the most popular types of workouts. If you haven’t done it yet, maybe you should give it a try,” concludes Professor Pedisic.

About this exercise study news

Author: Press office
Source: Victoria University of Melbourne
Contact: Press Office – Victoria University Melbourne
Picture: Images in the public domain

Initial research: Access is closed.
Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis“By Muhammed M Atakan et al. British Journal of Sports Medicine


abstract

Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis

Objective

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To investigate the effects of high-intensity interval training (HIIT) and sprint training (SIT) on fat oxidation during exercise (FatOx) and how they compare to the effects of exercise medium intensity continuous (MICT).

Design

Systematic review and meta-analysis.

Data sources

Ultimate Academic Search, CINAHL, Networked Digital Theses and Thesis Library, Open Access Theses and Dissertations, OpenDissertations, PubMed/MEDLINE, Scopus, SPORTDiscus and Web of Science.

Eligibility criteria for research selection

The studies used an in-group design, included adult participants who were not trained athletes, and assessed the effects of HIIT or SIT on FatOx (versus no exercise or MICT). has been included.

Result

Eighteen studies of moderate to good quality were included; nine compared HIIT or SIT with no exercise and eleven compared HIIT or SIT with MICT. A significant composite effect of these interval training patterns was found on FatOx (mean difference in g/min (MD) = 0.08; 95% confidence interval (CI) 0.04 to . 0.12; P<0.001). Significant effects were found for training regimens lasting ≥ 4 weeks, and they increased with each additional week of training (b= 0.01; 95% CI 0.00 to 0.02; P= 0.003). HIIT and/or SIT were slightly more effective than MICT (MD = 0.03; 95% CI 0.01 to 0.05; P= 0.005). The impact on FatOx is greater in overweight/obese individuals.

Inference

Participating in HIIT or SIT may improve FatOx, with greater effects expected for longer training regimens and those with overweight/obesity. While some of the effects may seem small, they could be important in holistic approaches to promoting metabolic health and managing obesity.

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