How effective is short duration, fast burst cardio (intervals) for fat loss? Should we really except the fact that this type of training can burn more bodyfat?
What most people fail to realize is that this type of training can be broken up into two categories, resistance and interval training. Also known as metabolic training, this is training with weights to burn bodyfat. It’s also why males have little to no fat on their arms even though they have a big stomach. With the exception of the hip and stomach, most bodyfat can be burned through proper training.
Here’s the landmark study on post exercise effects of interval training.
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
The result of this study? A 38 hour increase in metabolism.
This mean that your Monday morning workout will burn fat while you’re watching football at night, while your showering for work the next day and when you’re watching Sons of Anarchy or whatever else you watch on Tuesday night.
Pretty cool right?
Need more evidence?
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Subjects that perform interval resistance training while eating a reduced calorie diet burned 40% more fat than those who did not.
Those studies just looked at interval resistance training alone. Now what happens when you add in interval training cardio?
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Subjects were split into two groups, one doing 20 weeks of slow cardio and the other group doing 15 weeks of interval cardio. What happened?
The interval training group lost 9 times more fat. That’s huge!
Plus they trained for 5 less weeks!
The evidence is clear, interval training works better for fat loss than steady state cardio.
Tags: Acute Period, Body Fatness, Body Mass, Bodyfat, Bouchard, Exercise Training, Fat Loss, Hiit, Impact Of Exercise Intensity, interval cardio, Interval Training, J Appl Physiol, Jan 29, Landmark Study, Med Sci Sports Exerc, Morning Workout, Oxygen Consumption, Performance Changes, Reduced Calorie Diet, Resistance Exercise, Resistance Training, Simoneau, Skeletal Muscle Metabolism, steady state cardio, Training Group