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- Interval training may help you lose more weight than moderate-intensity workout, according to a new journal and meta-analysis published in the British Journal of Sports Medicine.
- Researchers believe that interval training can make your body more effective at burning fat.
- Nevertheless, as interval training is more stressful for your body, you need two to three days of recovery between sessions. So, you should not do them every day.
As runners, we are always looking for ways to accelerate and chase away these elusive public relations. Integrating interval training into our regular programs helps us a lot. But new research shows that interval training can do more than boost your running performance – it can also help you lose weight, if that's your goal.
In the review and meta-analysis, which were published in the British Journal of Sports Medicine, The researchers analyzed data from 36 previous studies involving 1,012 people comparing the effects of interval training with moderate-intensity continuous exercise for at least four weeks.
The study authors divided the interval training into two categories: HIIT interval training and sprinting. They defined HIIT as an exercise done at 80% or more of your maximum heart rate and a sprint interval workout as an exercise equal to or greater than your VO2 max (in other words, a total effort). While the protocols for each of them varied from one study to another, the most widely used HIIT routine included 4 minutes of high intensity work followed by 3 minutes of recovery. In terms of sprints, most used 30 seconds of total effort to alternate with 4 minutes of recovery, or 8 seconds of work with 12 seconds of recovery.
Moderate exercise is defined as a continuous effort to reach 55 to 70% of your maximum heart rate or 40 to 60% of your VO2 max. Again, steady-state routines vary, but range from 10 to 60 minutes, with 40 to 45 minutes and 29 to 35 minutes being the most common.
The results? While people were losing weight and body fat as a result of both types of interval training (HIIT and sprint) and continuous exercise of moderate intensity, the interval training as a whole was more effective. Those who practiced one or the other type of interval training lost about 29% more weight than those who exercised a moderate intensity exercise continuously.
"Interval training seems to alter your metabolism, and higher intensity exercises seem to promote many physiological changes that may promote long-term weight loss," said co-author Paulo Gentil, Ph.D. .D., Professor at the Department of Physical Education and Dance at the Universidade Federal de Goiás in Brazil, said Runner's World. "In other words, it makes your body more effective at burning fat. "
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Moderate intensity, on the other hand, does not cause the same changes in your metabolism as the more intensive workouts, according to Gentil.
"While [moderate-intensity exercise] burns fat and calories during its performance, it has been shown that after its cessation, metabolic changes could make fat loss difficult and promote fat accumulation, "he said. "Although this does not mean that low-to-moderate intensity exercises will make people fatter, it suggests that metabolic adaptation to this form of exercise could, at least in part, offset the losses. weight. [burned] during the exercise. "
But just because research has revealed that intervals are better for weight loss, that does not mean more the intervals are even better. Since these types of workouts are more challenging for your body, you should not do them as often as easy runs.
For example, if you have done a very difficult speed training, for example, who has exhausted most of your glycogen stores, you will need two to three days of recovery before doing another, according to Gentil. For more details on how to use the intervals to your advantage, check out our ultimate HIIT guide for runners.
And if you have a weight loss goal, you should also pay attention to what you put on your plate, in addition to the type of exercise you do. Gentil also points out that healthy eating is also an important part of weight loss and that a good diet and interval training is the best way to ensure successful weight loss.
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