Still unsure what’s the most productive intensity of CV exercise for fat loss? I’m sure you’ll still meet the odd individual that will quote the low intensity for long duration as the better method, however what if you don’t have the time or get bored just by the thought of ‘long duration’ cardio.
No Problem, here’s your answer: High Intensity Interval Training (HIIT). There have been numerous studies published over the years documenting the benefits of short bursts at a higher intensity followed by a recovery, repeated and recent research (1) Has shown that not only will you get significant reduction in trunk, abdominal and visceral (internal fat around the organs) fat stores but also in reducing your waist circumference, increasing your lean tissue (muscle) and increasing your aerobic power (VO2 peak) as well!
The research protocol was:
MODE, FREQUENCY and DURATION
Stationary cycling, three times per week, 20minutes per session, for 12 weeks.
Work for an 8 second sprint@80-90% HRmax at a cadence of 120-130rpm then recover for 12seconds at the same resistance but at a reduced cadence of 40 rpm. Perform this continuously throughout each 20-min session.
On average over the 12 weeks the subjects in the study:
Lost 2kg of fat
decreased abdominal fat by 0.14kg (6.6%)
Reduced waist circumference by 3.5cm
O2 peak being increased by 13% and relative O2 peak by 15%
It’s also worth noting that there were no changes to the subjects nutrition throughout the study!
There are many different protocols for HIIT training that enable you to get quicker results in less time!
However one word of caution, although the duration is relatively short the intensity is high so this method may not be suitable for all. However as long as one is screened, prepared and conditioned appropriately in a progressive manner and of course warms up thoroughly then it can prescribed for most of us with minimal risk.
Contact us to Find Out More
Tags: fat loss