Trainers and doctors often consider HIIT to be one of the most effective forms of exercise for fat loss, but the scientific evidence to support it is so far somewhat uneven. A new comprehensive review in the British Journal of Sports Medicine set to solve this problem. The researchers looked at 36 studies (and more than 1,000 people) to determine how effective the HIIT system is when it comes to losing fat, especially compared to the activities in the state of equilibrium or moderate intensity.
The studies involved in the review varied considerably; in most of them, changes in body fat were not even the focus of concern. The researchers, however, made sure to only collect data from research that lasted at least one month and that measured body composition at the beginning and end of the test. The moderate intensity exercise routines included activities such as walking, jogging, cycling and swimming. The HIIT workouts included intervals of a few minutes of 80% of maximum heart rate, according to Runner's Worldas well as some even shorter – a few seconds each – of maximum effort. The researchers called these intervals "sprint interval training" or SIT.
HIIT workouts burned 29% extra body fat
The review found that HIIT was more effective for fat loss and that researchers could even assign a figure: HIIT participants lost about 29% more fat than those participating in training sessions. Moderate intensity. But they also pointed out that, despite this difference, both types of exercise resulted in fat loss, sometimes even in comparable amounts. HIIT participants, for example, lost 1.5% of their total body fat, compared to 1.4% for those doing moderate intensity work.
So, if you are looking to lose weight, and especially fat, it is fair to say that one or the other form of exercise is a good choice, whether you are doing kilometers on the treadmill or sweat in a HIIT class. And there are other factors to consider when choosing a form of exercise. HIIT is harder for your body, so you should not do it every day, especially if you are prone to injury. And everyone's body is different; A moderate intensity cardio might work best for you in terms of weight loss and overall health. (Try this treadmill workout to get started.) Once all the current numbers have been calculated, it's good to know the differences in effectiveness, but it still depends on what suits you best.
Source of the image: Getty / LeoPatrizi