The Benefits Of Interval Training For Weight Loss – The publisher of the newspaper quoted in the article retracted the publication. Please visit their page for more details.
Figure 1: High Intensity Interval Training vs. Sprint Interval Training. Sprint Intensity Training and High Intensity Interval Training are both associated with the highest amount of fat loss. Participants who completed the training regimen lost nearly twice as much fat as those who completed moderate continuous training. SIT led to a 6.2% fat loss and HIIT led to a 6% fat loss, a non-significant difference. Moderate intensity training led to a 3.4% fat loss.
The Benefits Of Interval Training For Weight Loss
Traditionally, the most common way of training is going for runs. For many, there is nothing more enjoyable than a brisk jog through the neighborhood.
Pdf) Evidence Based Exercise: Clinical Benefits Of High Intensity Interval Training
However, research is beginning to show that short bursts of high-intensity training with periods of moderate intensity in between is just as effective, if not more effective.
In order to evaluate the effectiveness of different types of workouts for weight loss, researchers compared the amount of fat people lost under different workout regimens in 36 studies.
They found that both high-intensity interval training and sprint interval training led to nearly twice the fat loss as moderate training.
This means that going for several sprints in a row may be more effective than going for a longer run if weight loss is your goal.
The Benefits Of Group High Intensity Interval Training
Meta-analyses systematically combine data and findings from a selected group of studies on a particular topic to make conclusions with higher statistical significance. These studies do not typically add new data, but rather use data already produced by others. With good methods, they can find more robust and accurate results because they contain more data. They can put together conflicting conclusions from smaller studies to create a “final answer.” However, these studies can include bias if inappropriate studies are analyzed. Furthermore, they can suffer from publication bias, where only positive results are published and included in the analysis.
High Intensity Interval Training (HIIT) involves short bursts of high intensity with periods of medium intensity in between to recover between intense bursts. One example would be sprinting for 20 seconds, jogging for 10 seconds, and repeating.
Sprint Intensity Training is similar to HIIT in that it involves short periods of high intensity. Sprint intensity training typically involves bursts at 100% exertion. In contrast, HIIT uses high intensity, but not necessarily full exertion, for the high intensity intervals.
Source: Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT).
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Figure 2: HIIT vs SIT: Training Time. Sprint intensity training and high intensity training took significantly less time than moderate intensity training. The average sprint intensity training regimen lasted 23 minutes. The average high-intensity interval training regimen lasted 25 minutes. The average moderate intensity workout lasted 41 minutes.
Between the different studies and the different workout regimens in the studies, researchers found that high-intensity workouts also took less time. The same workouts that burn more fat than moderate continuous workouts also take less time.
For busy professionals who want to lose some weight, the data is very clear to show that high-intensity interval training is the way to go.
Anaerobic Training: Meaning, Benefits, Examples
Figure 3: HIIT & SIT: success factors. These factors are significantly associated with more effective workouts. Workouts involving running and walking are more effective, leading to an average of 11 more pounds of fat loss than those that don’t. Exercise regimen over 12 months in length led to more fat loss. Training with supervision or a coach is much more effective.
Among the different studies looked at, there were many different ways to perform high-intensity interval training. As of today, this is not yet a standardized technique.
Workout regimens that involve running or jogging are generally more effective than those that don’t. Studies that had their participants run or jog saw about 11 pounds more of weight loss.
Workout programs that last more than 12 months are also significantly more effective and weight loss, not surprisingly.
Hiit Workouts, Say Goodbye To Boring Runs — Gold Leaf Events
Additionally, workouts that are performed under supervision perform better than those that are not. This means that a personal trainer will probably be effective. But for most of us, a workout buddy that can keep us accountable can work just as well.
Study Type – This study used a meta-analysis, which allows for potentially stronger data by combining findings from multiple small studies.
Many people don’t exercise because they say they don’t have time. Interval training allows you to complete an effective workout in less time. As your cardiovascular fitness improves, you will be able to exercise more or with more intensity. Imagine finishing your 60-minute walk in 45 minutes—or the additional calories you’ll burn by keeping that pace for the full 60 minutes.
“He found that a single session of HIIT triggered molecular changes in muscle cells that remained detectable 24 hours later in a muscle biopsy. They need and how quickly they need to produce the fuel in order to sustain themselves through bouts of intense activity .”
Short Hiit Workouts Vs. Long Walk For Weight Loss
If you’ve ever done wind sprints in high school, you know what HIIT is—short bursts of very intense exercise, followed by periods of slower, less demanding work. Studies show that HIIT is an effective way for older people to build muscle, regulate insulin, cut fat and increase heart function. And for people just starting HIIT, it can take as little as one minute of hard work three times a week to see the improvements.
Clearvue Health is not affiliated with above organizations. The information above is provided to highlight and link to useful further reading.
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