I've talked about this researcher before, Gail Trapp has been looking at interval training and fat loss for her PhD, titled:
Effect of High Intensity Exercise on Fat Loss in young Overweight WomenLike any good research scientist, she is getting as many papers out of this research as she can! He is another one in the International Journal of Obesity:
The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women
Objective: To determine the effects of a 15-week high-intensity intermittent exercise (HIIE) program on subcutaneous and trunk fat and insulin resistance of young women.
Design and procedures: Subjects were randomly assigned to one of the three groups: HIIE (n=15), steady-state exercise (SSE; n=15) or control (CONT; n=15). HIIE and SSE groups underwent a 15-week exercise intervention.
Subjects: Forty-five women with a mean BMI of 23.22.0 kg m-2 and age of 20.22.0 years.
Results: Both exercise groups demonstrated a significant improvement (P<0.05) in cardiovascular fitness. However, only the HIIE group had a significant reduction in total body mass (TBM), fat mass (FM), trunk fat and fasting plasma insulin levels. There was significant fat loss (P<0.05) in legs compared to arms in the HIIE group only. Lean compared to overweight women lost less fat after HIIE. Decreases in leptin concentrations were negatively correlated with increases in VO2peak (r=-0.57, P<0.05) and positively correlated with decreases in TBM (r=0.47; P<0.0001). There was no significant change in adiponectin levels after training.
Conclusions: HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.
Intervals are better...
So, high intensity intervals are better than steady state exercise (long boring cardio...) in terms of:
- reducing total body fat;
- reducing leg and trunk fat; and
- reducing insulin resistance.
Joel also has some regular sprint workouts.
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