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Many people believe that in order to lose weight we need to spend hours exercising at a steady moderate intensity “fat burning” pace. This type of training does help people lose weight and can benefit health but it may not be the most effective way to lose fat. Content experts have stated:1
“Most aerobic exercise interventions have consisted of moderate-intensity steady-state exercise, for about 30 to 40
min for 3 to 4 days per week, over a four- to six-month period. Disappointingly, these kinds of exercise programs have resulted in minimal fat loss.2,3“
So, a traditional aerobic program for fat loss may not always be ideal. Is there a better option?
High Intensity Intermittent Exercise
High intensity intermittent exercise often referred to as high intensity interval training (HIIT) typically involves bouts of brief high intensity exercise at an all-out intensity followed by low intensity activity or rest.4 The ratio of the high intensity interval and recovery can vary depending on the protocol.
The following is a protocol that has demonstrated greater effectiveness for fat-loss when compared to traditional steady state exercise. The protocol includes:1,5
- An exercise bike
- A brief warm-up
- An 8 second sprint: Sprinting should be high intensity.
- A 12 second recovery: Turn pedals over slowly
- Repeat for 20 minutes: Work up to this! Once you can perform 20 minutes increase pedal resistance. When this is easy continue to progress resistance to keep intensity up.
If the study results are generalized, substituting another mode of exercise such as running should allow for similar results.
In women, this protocol performed for 20 minutes approximately 3x’s a week for 15 weeks is more effective in terms of fat-loss than 40 minutes of cycling at a moderate pace.5 This is one example of how high intensity interval training can be beneficial for fat loss.
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Spot Reduction
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The idea of spot reduction is controversial. For example, is in unlikely that performing a large number of sit-ups will preferentially decrease abdominal fat.9 It may help with overall fat loss and improved abdominal muscularity which can give the impression that fat was lost specifically from this area. Perhaps there are other forms of exercise that result in a preferential loss of abdominal fat?
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When the HIIT protocol I described above was compared to steady state cardio the high intensity group had a significant decrease in abdominal fat. The traditional steady state exercise group had a a non-significant increase in abdominal fat. This lends support to the notion that abdominal fat can be preferentially targeted with HIIT.
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This is not a new concept and literature from as far back as 1990 supports “preferential mobilization” of abdominal fat with high intensity exercise.6 The idea of using HIIT to target abdominal fat seems very promising.4
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Conclusion
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High intensity interval training is considered a relatively well endured form of exercise for weight control.7 Excess body-fat and central obesity (excessive abdominal fat) is associated with chronic disease.8 Addressing this problem through HIIT may help maintain/improve health.
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Utilizing HIIT to preferentially target abdominal fat seems promising and does not require a lot of time. If this fits the individuals preference for exercise it can be a great tool for fat loss.
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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References
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