Overview: A new study finds that high-intensity interval training (HIIT) burns more fat than cardio.
sauce: Victoria University Melbourne
“If that stubborn body fat doesn’t go away, consider adding high-intensity interval training or HIIT to your exercise routine,” says Zeljko Pedisic, professor at Victoria University in Melbourne.
HIIT can increase fat burning more than aerobic exercise British Journal of Sports Medicine.
How was the survey conducted?
The authors of this study pooled the results of 18 controlled intervention trials on the effect of HIIT on the rate of fat burning during exercise.
The intervention trial included a total of 511 adult participants engaged in supervised HIIT, moderate-intensity aerobic exercise, or a no-exercise control group.
The duration of exercise intervention ranged from 2 to 14 weeks. In nearly all studies, participants attended her HIIT sessions three times per week.
What are the key findings?
A few HIIT sessions a week turns your body into a fat-burning “machine”. will also start burning more fat.
Fat metabolism is improved in as little as 4 weeks of HIIT and continues to improve over time.
After 12 weeks of HIIT, expect to burn an additional 0.13 grams of fat for every minute of physical activity. A person who does 150 minutes of physical activity per week can lead to an additional fat burn of about 10 kg over 10 years.
Overweight people can expect a significant increase in fat burning compared to “normal” weight people.
Individuals can also improve fat metabolism by doing aerobic exercise (such as jogging), but this requires longer hours and smaller improvements.
why is this important?
These findings may help the world’s more than 2 billion overweight people(external link) improve fat metabolism and lose weight.
It may also help billions of people prevent unwanted weight gain over time.
“HIIT is one of the most popular types of training, according to a recent global survey of fitness trends (external link). Professor concludes.
About this exercise research news
author: press office
sauce: Victoria University Melbourne
contact: Press Office – University of Victoria Melbourne
image: image is public domain
Original research: closed access.
Muhammed M Atakan et al., “Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis.” British Journal of Sports Medicine
Overview
Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis.
Purpose
See also
We investigated the effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation (FatOx) during exercise and how they compared to the effects of moderate-intensity continuous training (MICT). to find out.
design
Systematic review and meta-analysis.
data source
Academic Search Ultimate, CINAHL, Networked Digital Library of Thes and Dissertations, Open Access Thes and Dissertations, OpenDissertations, PubMed/MEDLINE, Scopus, SPORTDiscus, and Web of Science.
Eligibility criteria for selecting studies
Studies evaluating the effects of HIIT or SIT on FatOx (vs. no exercise or MICT) using a between-group design involving adult participants who were not trained athletes were included.
result
Eighteen studies of moderate to good quality were included. Nine compared HIIT or SIT to no exercise, and 11 compared HIIT or SIT to MICT. A significant pooled effect of these types of interval training on FatOx was found (mean difference in g/min (MD) = 0.08, 95% confidence interval (CI) 0.04 to 0.12, p<0.001). Significant effects were seen with exercise regimens lasting 4 weeks or longer, and increased with each week of training he continued (β=0.01; 95% CI 0.00–0.02; 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). Effects on FatOx were greater in overweight/obese individuals.
Conclusion
FatOx can be improved by doing HIIT or SIT, and longer training regimens and those who are overweight/obese can benefit greatly. Some effects appear small, but may be important in a holistic approach to boosting metabolic health and managing obesity.
