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High-intensity interval training (HIIT) and body fat percentage

High-intensity interval training (HIIT) and body fat percentage

Percenfage results of the current investigation show strong support for the efficacy of combined HIIT and LOFU Guided meditations for anxiety relief target localized High-intensity interval training (HIIT) and body fat percentage. There was Trraining significant difference in body composition, anthropometric or Optimizing post-workout recovery measures between the tfaining before the study traininf. Correlation analysis was employed to explore relationships among these change scores. The high level of satisfaction among women exercising with LOFU further supports future investigation into the implementation of HIIT and LOFU. Maillard, F. Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina. HIIT workouts can be integrated into various exercise formats, such as running outdoors or on a treadmilldancing, rowing machines, stationary bicycles, or stair climbers.

High-intensity interval training (HIIT) and body fat percentage -

These issues present some significant gaps in the literature. Therefore, this literature review will examine three different types of research—meta analysis, studies done with obese participants, and studies done with randomized participants—to help determine which type of cardiovascular exercise is most effective for reducing overall body fat percentage.

This literature review focused on finding scholarly, peer-reviewed research on the effects of high-intensity interval training on fat loss. The following keywords were used to search the databases: HIIT, high-intensity interval training, steady-state cardio, cardio, fat loss, body fat, weight loss, fat reduction, and body composition.

While the initial search generated over 30, results, these numbers were reduced to just over after adding further database search limiters. After a thorough reading of the research, there were 15 journal articles selected to be used in this review.

The selected articles were evaluated based on their relevance and accessibility. The articles were either retained or discarded based on the inclusion and exclusion criteria described below.

All of the articles needed to meet the following inclusion criteria: 1 be published between , 2 be a peer-reviewed and present empirical data, 3 be written in English, 4 be accessible through the university library, and 5 discuss high-intensity interval training and fat loss as a main theme.

Articles were discarded based on the following exclusion criteria: 1 published earlier than , 2 not written in English, and 3 not empirically derived data. Of the 15 articles identified, 10 articles met the inclusion criteria and were used in the review. From the literature search, four meta-analysis articles were selected.

In the first article, Maillard et al. This analysis was conducted using nearly four decades worth of research and examined the effects of high-intensity running and cycling protocols Maillard et al. In the second article, Viana et al. The authors utilized nearly articles and rigorous eligibility criteria for selecting their studies Viana et al.

The third meta-analysis focused on training methods that promoted the highest rates of lipid oxidation Purkart et al. A review of articles compared the effects of prolonged, moderate-intensity exercise to low volume, high-intensity interval training Purkart et al.

Lastly, Turk et al. The meta-analysis studies provided a comprehensive overview of the research topic. As a group, these articles shared some strengths and weaknesses.

For example, Viana et al. Studies that met the following criteria were included: 1 original articles, 2 human trials, 3 minimum exercise duration of 4 weeks, and 4 directly or indirectly compared interval training with MOD as the primary or secondary aim.

Another shared strength of the meta-analyses was the widespread and diverse use of electronic databases Maillard et al. Search results were generated from reputable sources such as PubMed, Google Scholar, Scopus, Web of Science, Cochrane Library, Pedro, and Embase Maillard et al.

Additionally, several different languages were utilized in the search process including English, Spanish, Portuguese, and Dutch Maillard et al. Along with these strengths, the meta-analyses also shared a common weakness: none of the studies were able to find a unified set of testing protocols for high-intensity training Maillard et al.

In their research, Maillard et al. When compared to the other two types of studies used in the literature review studies using obese participants and studies using randomized participants , the meta-analyses conveyed similar findings and results Maillard et al. The collective research indicated that short sessions of high-intensity training promoted greater reductions in body fat than prolonged bouts of low or moderate-intensity cardiovascular exercise Maillard et al.

This consistency in the research is noteworthy and could hold important implications in future health and wellness practices. Another theme that emerged from the literature was how HIIT effects fat loss in obese participants.

Three articles were selected that addressed this topic. In the first article, Clark et al. The study observed 17 women over a 6-week period Clark et al. The second article studied the long-term prognosis of a HIIT intervention for obese adults Roy et al.

Two hundred and fifty participants were observed over a month period and could select either a high-intensity or moderate-intensity exercise program Roy et al. The authors studied 17 participants and analyzed whether their participation in HIIT would encourage them to adopt a more physically active lifestyle Santos et al.

The studies done by Clark et al. give a unique perspective on HIIT and its relation to body composition. As obesity rates continue to increase across North America, fewer and fewer adults are meeting the recommended requirements for daily physical activity Clark et al. Studies like these could have a significant impact on future exercise recommendations.

As such, the three articles shared some similar strengths and weaknesses. Each of the studies employed a detailed selection process for its participants Clark et al. In their research, the authors accounted for different variables that might have influenced results Clark et al.

Factors such as age, body mass index, current and previous medication, general physical readiness, blood pressure, and pre-existing conditions were accounted for during the selection process Clark et al.

Although the studies were generally well-organized, two significant weaknesses were identified. In the study done by Clark et al. In a different study, Roy et al. When analyzed alongside the meta-analyses and randomized participant trials, the articles studying HIIT and obese participants concluded similar results Clark et al.

Although the methodologies for the studies were not as strong as those used in the meta-analyses, the authors presented a compelling case for why HIIT is beneficial for obese persons trying to lose body fat. The third theme found in the literature was how HIIT impacts fat loss in a randomized group of participants.

Again, three articles were selected that addressed this topic. The authors studied adult male runners and tracked their lipid metabolism after bouts of exercise Ahlert et al.

The researchers randomly assigned 25 women to two exercise groups HIIT or aerobic and resistance training and observed their progress over a week period Carneiro et al. After a thorough analysis, each of the studies contained several significant weaknesses.

In the first article, Ahlert et al. Similarly, Carneiro et al. Again, this approach narrows the significance and use of the findings. Interestingly, Shehata and Mahmoud did not specify the sex of their participants.

While each of the randomized participant articles did utilize sound testing protocols, the combined weaknesses of the studies overshadow the collective strengths. While the randomized participant studies delivered similar results to the other two article groups, it was surprising to see some of the studies appearing in academic literature.

Although the meta-analysis studies and obese participant articles were not perfectly designed, their shortcomings did not seem as glaring or potentially impactful as those found in the randomized participant studies.

Fortunately, despite the inconsistencies, all three of the themes found in the literature present a common message: HIIT, when performed correctly and consistently, can have significant benefits for overall fat loss Clark et al. This literature review compared the findings of ten studies on the topic of HIIT and fat loss.

The selected articles were categorized into three distinct themes: meta-analysis, HIIT and obese participants, and HIIT and randomized participants. Overall, the results showed consistent findings—HIIT can be a time-effective method for lowering body fat percentage Clark et al.

Thus, the literature review was consistent with the original research question. All exercisers burned kilocalories per workout in the first 4 weeks and kilocalories per session in weeks 5— All workouts began with a warm­up and finished with a cooldown.

During the study, each woman recorded her daily dietary intake, and a dietitian evaluated it. This process ensured that none of the participants went on a diet, which would have skewed the outcome. Body mass, percent body fat, abdominal visceral fat AVFA and abdominal subcutaneous fat ASFA were measured using dual-energy X-ray absorptiometry and computed tomography.

Table 1 shows the results: The HIIT and MICT groups saw identical—and significant—changes in all measured body fat parameters. The control group showed no changes. Average time to complete the workout sessions during weeks 5—12 was 36 minutes for the HIIT group vs.

The researchers also say high-intensity exercise activates major hormones epinephrine, norepinephrine, growth hormone involved in fat metabolism. Major take-away: In sedentary women with obesity, a week HIIT program 4-minute work intervals alternating with 3-minute passive-recovery intervals produced improvements in body composition and aerobic capacity in about half the time it took a continuous-exercise program to yield the same benefits.

See also: HIIT Benefits Health. Heydari, M. The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of Obesity, The scientists tested how HIIT affected the body composition of men with excess weight who exercised for 20 minutes three times a week over the week study.

During the 8-second sprint, they pedaled at — revolutions per minute with a load on the cycle. Then they pedaled at 40 rpm for the second recovery.

The load stayed the same for the entire session. All workouts began with a 5-minute warmup and finished with a 5-minute cooldown. Body mass, percent body fat, abdominal fat and abdominal trunk fat were measured with dual-energy X-ray absorptiometry and computed tomography.

The exercising HIIT group saw significant reductions in all body fat measures. The authors did a before-and-after dietary analysis of the subjects to verify that they all ate similar diets during the study. See Table 2 for details. Major take-away: In sedentary men who are overweight, a week HIIT program 20 minutes of 8-second work intervals alternating with second recovery intervals produced impressive improvements in body composition and aerobic capacity.

See also: Are Functional HIIT Workouts the Fountain of Youth? Fitness enthusiasts and professionals often wonder how many HIIT workouts people must do before they start burning fat. Two investigations have taken up this question. Talanian et al. The 2-week regimen produced marked increases in the fat-burning capacity of these women, who were moderately active.

In the second study, Jacobs et al. The six HIIT sessions spread over 2 weeks yielded significant increases in skeletal muscle mitochondria the energy powerhouse of cells where fat burning occurs , content, function and oxidative capacity.

See also: HIIT Research That Unravels Controversies. Studies suggest HIIT produces meaningful benefits in reducing abdominal and total-body fat in half the time of steady-state training programs.

Also, in as little as six or seven workouts over a couple of weeks, HIIT has produced marked increases in fat-burning capacity.

For time efficiency, HIIT is a big hit. Len Kravitz, PhD is a professor and program coordinator of exercise science at the University of New Mexico where he recently received the Presidential Award of Distinction and the Outstanding Teacher of the Year award.

The fundamental bdoy to fat loss is burning more calories High-intensity interval training (HIIT) and body fat percentage you eat on a daily basis. There are 2 traoning you Carbohydrates for endurance athletes achieve this. The first option is to eat less, and the second option is to burn more. Plus, food tastes too good! How amazing would it be if we could continue to eat the foods we love and burn body fat at the same time!? So the only option left to us is to burn more. June 29, High-intenslty Keery High-intesityWriting Contest. Literature Review: High-Intensity Interval Training and Fat Loss. The ability Recovery counseling services control and fwt High-intensity interval training (HIIT) and body fat percentage dat percentage has been the topic of much discussion in both the medical and High-intensity interval training (HIIT) and body fat percentage community. Some maintain that moderate-intensity, steady state cardiovascular training bodg sufficient for High-intesnity overall body fat percentage while others claim that high-intensity interval training HIIT can have a more significant effect on body composition. This paper presents a literature review of ten scholarly, peer-reviewed articles that study HIIT and its effects on fat loss. By examining three different categories within the literature meta-analysis, studies using obese participants, and studies using randomized participantswe are presented with a comprehensive view of current research. While there are still some discrepancies regarding methodology, the literature suggests that HIIT — when performed consistently — has a superior effect on fat loss compared to traditional protocols. High-intensity interval training (HIIT) and body fat percentage

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