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Researchers Discover a Training Program to Make Your Body a device that burns fat

Exercise With High-Intensity Intervals Can Increase Fat Burning

Professor Zeljko Pedisic advises adding high-intensity interval training, or HIIT, to your fitness regimen if stubborn body fat isn't disappearing.

According to a study that was just published in the British Journal of Sports Medicine, HIIT improves fat burning more than aerobic exercise.

How was the research done?

The effects of HIIT on the rate of fat burning during exercise were examined in the study using data from 18 controlled intervention studies, which were pooled for analysis.

511 adult individuals took part in the intervention trials and were assigned to one of three groups: supervised HIIT, moderate-intensity aerobic activity, or a control group that did not exercise.

Exercise programs ranged in length from 2 to 14 weeks. Participants completed three HIIT sessions per week in nearly all of the studies.

What are the main conclusions?

The research indicates that a few HIIT workouts each week will transform your body into a fat-burning "machine." HIIT will increase your fat burning throughout all of your physical activities, including brisk walking, swimming, and playing sports, as well as during the HIIT sessions.

After just four weeks of HIIT, fat metabolism will start to improve, and it will keep getting better over time.

Each minute of exercise should burn an additional 0.13 grams of fat after 12 weeks of HIIT. For a person who exercises for 150 minutes per week, this may result in an additional 10 kg (22 pounds) of fat being burned over the course of ten years.

In comparison to people who are "average" weight, overweight people may anticipate bigger gains in fat burning.

While aerobic activity (such as running) can also help people improve their fat metabolism, the benefits are less significant and the time investment is much greater.

Why is this crucial?

More than two billion overweight people worldwide may benefit from these discoveries by improving their fat metabolism and losing weight.

Additionally, they might aid billions of people in delaying unwelcome weight gain.

"HIIT is one of the most well-liked training styles, according to the most current Worldwide Survey of Fitness Trends. If you aren't doing it already, perhaps you should try it," says Professor Pedisic.



reference

https://bjsm.bmj.com/content/early/2022/07/06/bjsports-2021-105181

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