High intensity interval training: The new frontier in weight loss

Are you exercising for long periods of time at a steady state to try and loose weight? There is a better and more efficient way to exercise and it is called high intensity interval training (HIIT).

Researchers at the University of NSW and the Gavan Institute studied 45 overweight women over 15 weeks. The participants completed three 20 minute sessions every week which consisted of sprinting on a stationary bike for 8 seconds followed by 12 seconds of gentle cycling. Following the completion of the study the participants lost three times more weight as other women who exercised on a continuous, steady pace for 40 minutes (1)

The reason behind the sprinters losing more weight then the steady state participants may be due to the higher amounts of chemical compounds called catecholamines. These chemicals are produced in increasing amounts when completing interval training and it is this chemical reaction that may explain why some sprinters lost up to eight kilograms in the above 15 week trail (2).

UNSW Associate professor Steve Boutcher explained "the participants often don't breathe during the eight-second sprints... and then doing the twelve-seconds they breathe extensively... We know that we need chemicals to go into our blood and tell the fat cells to liberate their fatty acids so the body can actually burn and oxidise fat and catecholamine are the most powerful hormones to get what we call fat burning." (1)

The sprinter participants in the study where consuming a Mediterranean diet of fresh food as well as daily fish capsules, which has also been linked to helping burn fat more efficiently (1).

HIIT is not a new concept! It is based on going fast for a set amount of time or distance and then going slow. Examples include sprinting for 30 seconds and then jogging or walking for 30 seconds.  You can pretty much perform HIIT on any piece of equipment such as a treadmill, elliptical trainer, skipping, swimming, running/walking out side. The key is to keep the burst of speed at around 90 – 100% of your maximum effort. HIIT is not for the weak at heart! Don’t be afraid to start out a low intensity and long rest periods. As your fitness level increases it is essential you continually challenge yourself and increase the level of effort when required. This can be done via added extra sprint cycles into your routine, increasing the amount of overall time, increasing your level on the machine or lengthening the sprint period.

For guidance on the right intensity for you come see our fitness and nutrition consultant Rachel Clark, she will help guide your weight loss success to ensure you will get the best results.
 

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