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- Interval Training Can Lose More Than Continuous Weight According to a new review and meta-analysis published in the British Journal of Sports Medicine  I, a medium-intensity workout was conducted Researchers believe that interval training can make the body more efficient in burning fat.
- However, since interval training puts more stress on your body, you need two to three days of rest between sessions. So you should not do them daily.
Runners are always looking for ways to get faster and run after that elusive PR – and integrating interval training into regular training routines is definitely helpful, but new research shows that interval training can do more than just Improving Mileage: It Can Also Help Lose Pounds When Di it's your goal.
In the review and meta-analysis published in the British Journal of Sports Medicine researchers have compiled the data from 36 previous studies involving 1,012 individuals examining the effects of interval training with continuous intensity exercise over at least four weeks.
The authors of the study break interval training into two categories: HIIT and Sprint Interval Training. You defined HIIT as an exercise that was performed at 80 percent or more of your maximum heart rate, and sprint interval training as an exercise that is at least equal to the maximum VO2 rate (ie, a full effort). While the protocols varied for each study, the most commonly used HIIT routine included 4 minutes of intense work followed by 3 minutes of recovery. As for the sprints, most of the 30 seconds of "all-out" effort changed to 4 minutes of recovery or 8 seconds of work to 12 seconds of recovery.
Moderate exercise intensity is defined as a continuous effort at which you hit 55 to 70 percent of your maximum heart rate or 40 to 60 percent of your VO2 max. Again, the steady-state routines varied, but were most frequent in the range of 10 to 60 minutes, with those of 40 to 45 minutes and 29 to 35 minutes.
The results? While continuous and moderate intensity was decreased in both types of interval training (HIIT and Sprint) and interval training was more effective overall. Those who did both types of interval training lost about 29 percent more weight than those who trained continuously at medium intensity.
"Interval training seems to change the metabolism, and higher exercise intensity seems to promote many physiological changes that could promote long-term weight loss," said co-author Paulo Gentil, a professor at the Department of Sports and Dance at the University of California Universidade Federal de Goiás in Brazil, told Runner's World . " In other words, it makes your body more efficient in burning fat."
On the other hand, a moderate intensity does not cause the same changes in your metabolism as the higher intensity exercise according to Gentil
"During 19459029 While it burns fat and calories during performance, it has been shown that after quitting, there are metabolic changes that make fat loss difficult and promote fat accumulation, "he said. "While this does not mean that exercise with low to moderate intensity leads to weight gain, it seems that adjusting the metabolism to this form of exercise can at least partially offset fat [burned] during exercise."
 But just because the research found out that intervals are better for weight loss does not mean that more intervals are even better. Because this type of workout is more stressful for your body, you should not do it as often as light runs.
For example, if you completed a really hard tempo workout that used up most of your glycogen stores, Gentil says you need two to three days of recovery before you do another. For more information about using Intervals to your advantage, see our ultimate guide to HIIT for runners.
And if you have a weight loss goal, you must also pay attention to what you are aiming for in addition to the type of exercise you are doing. Gentil also points out that healthy eating is an important part of weight loss and that good interval training is the best way to ensure the success of weight loss.