What is the best way to exercise to improve fat metabolism? A new study compares the effectiveness of high-intensity interval training with endurance.
For people who want to lose weight, kilograms cannot drop fast enough. But what type of training promotes fat metabolism most effectively – continuous endurance training or high-intensity interval training (HIIT)? For a long time there were no meaningful studies for a direct comparison. Australian researchers have now filled that gap and examined the effects and effects of aerobic exercise with short, shaky sessions.1
What is HIIT and aerobic training?
If you want to lose weight, you can not avoid sports. But how can you improve fat metabolism, with high-intensity interval training or aerobic exercise? The latter basically means all endurance or cardio exercises in which you move the large muscles of your body in a rhythmic fashion over a long period of time. On the other hand, HIIT is high intensity interval training with very intense work phases alternating with rest phases. The duration of ‘intensive exercise’ can range from a few seconds to a few minutes and is usually performed between 80 and 95 percent of a person’s estimated maximum heart rate (maximum heart rate in one minute without exerting themselves). Researchers at Victoria University in Melbourne, Australia, now wanted to find out which of the two methods is more effective at increasing fat metabolism – aerobic training, endurance training or HIIT.
Improve fat metabolism with HIIT
To do this, they analyzed the results of 18 controlled studies on three types of physical activity. Study participants were between 20 and 63 years old and did no exercise at all, 40- to 60-minute aerobic sessions, or HIIT sessions, such as running on an exercise bike or in a pool, for about 20 minutes (including rest periods) of exercise and recovery). The researchers found that fat metabolism was significantly higher in those who did any form of exercise for at least four weeks. In fact, HIIT had the biggest impact on fat burning. After 12 weeks of high-intensity interval training, researchers found that HIIT can increase resting metabolism by 35-65 calories, which is equivalent to burning an additional 50-150 calories on the first day. The researchers also found that low-intensity and high-intensity interval training was still more effective than moderate-intensity continuous endurance training.
Also interesting: HIIT is not only good for the body, but also for memory
This is why HIIT is more effective
In addition, HIIT has been shown to have a positive effect on the fitness of the heart and lungs and reduce fat stores. With HIIT, fat metabolism is boosted more effectively and sustainably than endurance training, even while at rest. According to researcher Zeljko Pedicic, the possible causes are an increase in “mitochondrial respiratory function and mitochondrial protein synthesis” – factors associated with improved lipid oxidation. In other words: Mitochondria are the power stations of cells. The better it works, the more power is available. Compared to endurance training, HIIT training allows you to provide you with better oxygen and produce the proteins necessary for energy production more effectively. HIIT enhances the quality and effectiveness of mitochondria and thus dissolves fat faster.
Also interesting: a short HIIT workout for the whole body
Attention before training!
But Pedišić also added that inactive people should consult a health professional before beginning a HIIT program. “There are different types of HIIT exercises. Even for people who never or rarely exercise, a suitable program can be found.” Over time, you can increase your training more and more – and with it your basal metabolic rate. In addition, a HIIT session takes less time than aerobic training. Perfect for those who always say they don’t have time to exercise. cute – good