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Interval Training May Be Best for Weight Loss
Interval training may result in greater weight loss than continuous exercise, with sprint interval training (SIT) the most effective, say researchers, who say interval training also may be easier for obese and older individuals to perform.
The findings of Ricardo Borges Viana, MSc, a PhD student in the Faculty of Physical Education and Dance, Federal University of Goiás, Brazil, and colleagues were published online February 14 in the British Journal of Sports Medicine.
Senior author Paulo Gentil, PhD, of the same institution, told Medscape Medical News that interval training “seems to promote many physiological changes that might favor long-term weight loss.
“For example, previous studies have shown that interval training is able to promote upregulation of important enzymes associated with fat degradation, which occurs to a greater extent than with moderate-intensity continuous exercise.”
The team conducted a systematic review and meta-analysis and compared weight loss with interval training, including both high-intensity interval training (HIIT) and SIT with moderate-intensity continuous training (MOD).
After pooling results from over 1000 individuals, they found both interval training and MOD led to significant reductions in both total body fat percentage and total absolute fat mass.
However, interval training was associated with a reduction in total absolute fat mass that was more than 28% greater than that seen with MOD, with the greatest reductions seen with SIT.
Gentil believes that interval training might also be the better choice for obese and older people.
“For obese people, virtually everything involves high intensity, because of their low fitness level and because they have to carry a heavier load,” he said.
“Older people also might have difficulty sustaining exercise for longer periods, which might make interval training a good alternative,” he added, noting his research team just finished a study showing that interval training increased functional capacity and health parameters more than MOD.
Gentil emphasized the advantage of interval training is that it “can be performed by almost everyone, we just have to know how to adapt it and have in mind that ‘intensity’ is calculated individually.”
He explained: “For a healthy young man, a sprint probably involves running at high velocities, but for a frail elder, slow walking might be enough.”
For individuals who “have knee problems and are not able to run, you can cycle or even swim. If you have heart disease, you can walk at a controlled intensity.”
The authors note that most guidelines for obesity management recommend high exercise volumes, at 150 to 250 minutes/week and up to 60 minutes/day of moderate-intensity aerobic exercise.
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