Scientists from Victoria University found that High-Intensity-Interval-Training HIIT increases fat burning more than aerobic exercise.
They suggest people could consider adding HIIT to their exercise routine
The research is published in the British Journal of Sports Medicine and was conducted by Professor Zeljko Pedisic et al.
In the study, the team pooled results from 18 studies on the effects of HIIT on the rate of fat burning during exercise.
The intervention trials included a total of 511 adult participants who were engaged in supervised HIIT, moderate-intensity aerobic exercise, or a non-exercising control group.
The duration of exercise interventions ranged from 2 to 14 weeks. In almost all studies, participants engaged in three HIIT sessions per week.
The team says a few sessions of HIIT per week will turn the body into a fat-burning “machine.”
HIIT will make people start burning more fat not just during the HIIT sessions, but also during other types of physical activity, such as brisk walking, swimming, and playing sports.
Fat metabolism will improve after only four weeks of HIIT, and it will continue to improve with time.
After 12 weeks of HIIT, each minute of physical activity is expected to burn an additional 0.13 grams of fat.
For someone who engages in 150 minutes of physical activity per week, this could lead to approximately 10 kg of additional fat burned in a decade.
The team also suggests overweight individuals may expect greater increases in fat burning, compared with “normal”-weight individuals.
While individuals could also improve fat metabolism by engaging in aerobic exercise (e.g. jogging), this would require a much higher time commitment, and the improvements would be smaller.
These findings may help more than two billion overweight people (external link) in the world to improve their fat metabolism and reduce weight.
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