Federal University of Goiás researchers analyzed previous studies comparing effects of intense interval training with continuous moderate intensity exercise over a period of at least 4 weeks. Data was collected from 41 studies involving 1,115 participants and was combined for thematic analysis and the results from 36 studies involving 1,012 participants.
Interval training is done in short alternating bursts of intense activity with brief recovery periods. This study classified the training into 2: HIIT including various exercises; and SIT including cycling, jogging, running, and speed walking. The most common HIIT routine involved 4 minutes of high intensity workouts followed by 3 minutes of recovery; SIT involved alternating 4 minutes of jogging with 30 seconds of all out sprints.
While interval training and continuous moderate exercise routines both reduced overall weight and body fat regardless of gender or starting weight, interval training was found to have caused 28% more weight loss with SIT being the most effective and efficient way to lose weight quickly.
It is important to consult a health professional before beginning any exercise program, especially interval training to avoid injuries and cardiovascular stress.
“It is important to be aware of the possible risks and caveats associated with higher intensity training,” the researchers wrote. “For example, it might increase the risk of injury and impose higher cardiovascular stress. Adherence should also be examined as higher intensity protocols can result in higher discomfort.”
For best results it is recommended to follow a healthy diet and lifestyle, as losing weight is not solely about exercising. Pay attention to how, what, when, and where you eat and practice mindful eating.
Consuming protein at breakfast can help you to feel full by regulating appetite and can help to reduce food intake. Reduce sugar and carbohydrate intake, all those added sugars and refined carbohydrates will contribute to weight gain. Add more fiber to your diet, this can also help to make you feel full and assist in weight loss goals. Try replacing junk and processed snack foods with fruits and vegetables, which will definitely assist weight loss efforts.
Lack of sleep/poor quality contributes to weight gain because it slows down metabolism, so ensure you get enough sleep. Manage your stress as well, too much stress can increase appetite and potentially cause you to eat more and cause weight gain. Keep in mind you will have set backs, but don’t give up, this is not failure, the only time you fail is when you give up.
