High-intensity interval training can help you burn more fat

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

source: Victoria University Melbourne

“If stubborn body fat has not gone away, consider adding high-intensity training or a high-intensity interval training to your exercise routine,” says Professor Zeljko Pedisic of Victoria University in Melbourne.

HIIT increases fat burning more than exercise, finds a study published in British Journal of Sports Medicine.

How was the study conducted?

The study authors compiled the results of 18 controlled intervention trials on the effects of HIIT on the rate of fat burning during exercise.

The intervention trials included a total of 511 adult participants who participated in supervised HIIT, moderate-intensity aerobic exercise, or a non-exercise control group.

The duration of the sports interventions ranged from 2 to 14 weeks. In nearly all studies, participants participated in three HIIT sessions per week.

What are the main results?

A few sessions of HIIT 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 exercise.

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

This shows a man and a woman doing push-ups
The study authors compiled the results of 18 controlled intervention trials on the effects of HIIT on the rate of fat burning during exercise. The image is in the public domain

After 12 weeks of HIIT training, each minute of physical activity is expected to burn an additional 0.13 grams of fat. For someone who engages in 150 minutes of physical activity per week, this can burn about 10 kg of extra fat in a decade.

Overweight individuals may expect a greater increase in fat burning, compared to individuals of a “normal” weight.

While individuals can also improve their fat metabolism by engaging in aerobic exercise (such as jogging), this will require a much longer time commitment, and the improvements will be fewer.

Why is this important?

These findings may help the world’s more than 2 billion overweight people (external link) improve fat metabolism and reduce weight.

It may also help billions of others prevent unwanted weight gain over time.

“According to the recent Global Survey of Fitness Trends (external link), HIIT is among the most popular types of exercise. If you haven’t already done so, perhaps you should try,” concludes Professor Bedisek.

About this exercise Search news

author: press office
source: Victoria University Melbourne
Contact: Press Office – Victoria University, Melbourne
picture: The image is in the public domain

original search: Access closed.
Effects of high-intensity interval training (HIIT) and interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis.By Mehmet Atakan et al. British Journal of Sports Medicine


Summary

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

Goal

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This shows three women

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

design

Systematic review and meta-analysis.

data sources

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

Eligibility criteria for selection of studies

Studies using an intergroup design, which included adult participants who were not trained athletes, and assessed the effects of HIIT or SIT on FatOx (versus no exercise or MICT) were included.

consequences

Eighteen studies of fair to good quality were included; Nine compared HIIT or SIT with no exercise and 11 compared HIIT or SIT with MICT. A significant combined effect of these types of interval training was found on FatOx (mean g/min difference (MD) = 0.08; 95% confidence interval (CI) 0.04 to 0.12; s<0.001). Significant effects were found for 4-week exercise regimens, increasing with each additional week of training (β= 0.01; 95% CI 0.00 to 0.02; s= 0.003). HIIT and/or SIT were slightly more effective than MICT (MD = 0.03; 95% CI 0.01 to 0.05; s= 0.005). Effects on FatOx were greater among overweight/obese individuals.

conclusion

Engaging in HIIT or SIT can improve FatOx, with greater effects expected for longer training regimens and overweight/obese individuals. While some effects appear small, they may be important in holistic approaches to improving metabolic health and managing obesity.