HIIT exercise may better than conventional exercise

HIIT exercise may better than conventional exercise for weight loss

Fitness, ,

A Brazilian research study, published in the British Medical Journal, concludes that short bursts of high-intensity exercise (HIIT) are better for weight loss than longer, less intense workouts. This differs from the traditional advice that longer periods of moderate exercise are best.

Researchers from the Federal University of Goias reached their conclusions after reviewing 36 previous studies, which totaled 1098 men and women. They wanted to see if the people who did HIIT exercise (session less than 15 minutes) lost more or less fat and weight than people who did more conventional exercise (30 to 45 minutes per session).

Results: HIIT better

When totaling the studies, the UFG researchers found that people in both groups—those who performed HIIT exercise and those who did conventional exercise—lost body fat and weight. But those doing HIIT lost 28% more weight than the conventional exercisers. The average HIIT weight loss was 1.58 kg., and 1.13 kg for the conventional exercisers.

Moderate exercisers burned more calories

The results showing greater weight loss for the HIIT exercisers is interesting, since the people who carried out the conventional exercise burned more calories. This is because the moderate routines required a much longer time commitment than the HIIT routines.

But HIIT better for weight loss

The researchers from this and other studies believe HIIT exercisers lose more weight because HIIT stimulates the muscles in a different way than moderate exercise. HIIT demands that the muscles use their glucose much faster than slower exercise, leading to changes in insulin metabolism.

Their bodies develop more sensitivity to insulin, which is a good thing for fat loss. Also, HIIT leads to a shaper drop in appetite hormones, so HIIT exercisers may have a lesser appetite during the day, and eat less.

How can I do HIIT?

The researchers found that sprints was the most effective way to lose weight with HIIT. A typical sprint routine would be 30 seconds of maximum sprinting followed by 4 minutes of recovery (slow walking or jogging), and repeat this 3 or 4 times. But this is the most difficult routine for HIIT, and most people are not that physically fit.

One good thing about HIIT is that you can probably modify your current favorite exercise and make it a HIIT routine.  If you like running, swimming, cycling, speed walking, or aerobic machines (stairs, elliptical, rowing, or bicycling), you can turn them into HIIT. You can even modify a weight lifting routine to make it a HIIT. Ask a trainer at the gym for help if you want to try this.

This previous post gives an example of a good HIIT routine. HIIT can even be good for fit older people. The basic idea of HIIT is to intersperse 15 seconds to 1 minute of intense exercise with 1 to 4 minutes of no exercise or very slow exercise. This fast-slow routine is repeated 3 to 4 times.

HIIT is demanding on the body and should not be done more than 2 to 3 times a week so the body can recover (you can do moderate exercise routines at other times during the week).  Most beginning exercisers are better off starting with traditional workouts before transitioning to HIIT.

To do HIIT, you need to be in good physical condition. If you have any questions about your cardiovascular condition, check with your doctor first. If you do decide that you like HIIT, you will see it demands less time, and may give you greater weight loss as well.

To find a doctor, of any specialty, anywhere in Brazil, check out our website: www.Procuramed.com.

See also in ProcuraMed:

Can HIIT exercise really make your cells younger?

HIIT: High Intensity Interval Training routine

Esta postagem também está disponível em: Portuguese (Brazil)

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