Is interval training beneficial for fat loss?
When it comes to weight loss, not all exercises are as effective as strength or aerobic exercise, and although a healthy exercise routine involves a lot of exercise, some activities are much more effective at burning calories than others. Considering that you have to burn 3500 calories to lose only 1 pound (453 grams), your chosen workout can make a big difference in whether the desired result is faster or slower. In this article we want to know Is interval training beneficial for fat loss or not?
Is interval training beneficial for fat loss
The power of aerobic exercise
A recent study by professors at Duke University Medical Center found that aerobic exercise burns the most calories and eliminates strength training in weight loss. Participants in the study were divided into three groups: the aerobic exercise group, the strength training group, and the combined aerobic-strength group, which trained twice as much as the others. They found that the aerobic group, which trained more on a treadmill or elliptical machine, lost the same weight and fat as the aerobic-strength group, despite being shorter. The strength group experienced the lowest weight loss.
If you want to burn more calories, do your aerobic exercise periodically. Practice at moderate intensity for a few minutes at first, then continue at full strength for a shorter time, and then return to moderate intensity for recovery. You have to repeat this cycle continuously.
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Another study found that men who rode on a stationary bike for 4 minutes at a moderate intensity, for 30 seconds at maximum power and repeated each course 5 times at the same intensity, 200 calories more than usual in 24 hours. They burned after the training session. You can do periodic exercise on your bike, elliptical, stereo master or any other aerobic device you have. Or, as an alternative, you can simply walk or run periodically with specific intensities.
Strength training for weight loss (weight training)
Although Swedish swimming and horizontal bar do not put you on the path to rapid weight loss, strength training is important for weight control. When you build muscle, your metabolism increases significantly, because bigger muscles burn more calories, even when you are asleep.
The concept of interval HIIT exercises
Interval HIIT training has two stages. The first stage includes strenuous physical activity (anaerobic pathway) and the second stage of reduced physical activity or recovery (aerobic pathway). These two stages occur continuously and consecutively. The characteristic of these exercises is that they are done in a short time, but they have very positive effects on burning body fat. In interval HIIT training, two events will lead to increased fat burning. 1) Increase cardiovascular capacity 2) Increase oxygen consumption rate (VO2 max). Increasing your VO2 max can help improve cardiovascular activity. When you are in conditions 1 and 2, your body will burn the same amount of calories.
Benefits of Interval Exercise for Fat Burning
What usually happens in overweight people is insulin resistance, which causes high blood sugar. What happens naturally in the body is that excess sugars are converted to fat and stored. These exercises further reduce insulin resistance compared to slow-level exercises, leading to lower fasting blood sugar and better weight loss.
It is said that interval HIIT training is very useful even to increase the body’s metabolism and burn fat. When you increase your physical activity, your body starts burning fat, and while you are in the recovery phase, this fat burning will continue. Even when the exercise is over, the body burns fat for at least 24 hours. In a 2007 study, the effect of moderate-intensity interval HIIT training on women’s fat oxidation over two weeks was investigated. The exercises given to the participants included 4 minutes of cycling and 2 minutes of rest, and their VO2 max reached 90%. The results showed that these exercises improved fat oxidation and increased the capacity of skeletal muscle for fat oxidation. A 2010 study also found that interval HIIT training reduced subcutaneous fat and weight loss in individuals.