Which type of exercise is best for losing weight and improving overall conditioning? According to an article by Brian Irving in the November issue of the journal Medicine and Science in Sports and Exercise, high intensity interval training (HIIT) is more effective than low intensity cardiovascular exercise in the “battle of the bulge”.
Low Intensity Cardiovascular Exercise
Low intensity cardiovascular exercise is defined as exercise that induces only a mild elevation in heart rate, typically 60-65% of maximum predicted heart rate (MPHR). Examples include brisk walking or steady pace exercise on a stationary bike or elliptical machine. Low intensity cardiovascular workouts bring the exerciser into the so-called “fat burning zone”. Theoretically, in this heart rate range, the body preferentially burns fat over carbohydrate for fuel during exercise. Since most exercisers hope to burn fat, this form of cardiovascular training has become a standard recommendation for most trainees.
High Intensity Interval Training
High intensity interval training is defined as short bouts of intense exercise followed by intervals of lower intensity exercise (the “recovery” interval). For example, running alternating with walking is a form of interval training. Irving's study demonstrates that a group performing HIIT training 5 days per week for 16 weeks lost more intra-abdominal fat (the dangerous fat inside the abdomen that surrounds the internal organs) and subcutaneous fat (the fat under the skin) than a group performing an equal amount of low intensity exercise. So, if fat loss is your goal, consider incorporating high intensity intervals into your exercise program.
Sample High Intensity Interval Training Routine
Interval training can be done on any type of cardio-type exercise equipment (stationary bike, treadmill, rowing machine, elliptical machine) or can be done outside by alternating running and walking. After an adequate warm up (usually 5-10 minutes of low intensity exercise), high and low intensity activity is alternated. Intensity can be measured subjectively – for example, during work intervals, maximum effort should be used, and during recovery, approximately 50% effort employed. However, using a heart rate monitor is a better measure of exercise intensity. Work intervals should bring the heart rate into the 80-85% of MPHR range, while resting intervals should allow the heart rate to drop into the 60-65% range. A typical interval routine looks like this:
Interval 1: 30 sec work/30 seconds recovery.
Interval 2: 30 sec work/1 minute recovery.
Interval 3: 20 sec work/2 minute recovery.
Interval 4: 10 sec work/30 sec recovery.
Interval 5: 30 sec work/1 minute recovery.
Perform the cycle three times, for a 21 minute high intensity workout.
Be Cautious at the Outset
Interval training, while effective for fat loss, is an advanced exercise routine. For those beginning a new exercise program, the intensity level for the work interval should be restricted to prevent injury. For example, the work interval for a beginner might consist of fast walking, and the recovery interval might entail slower walking. As the trainee gains experience, the work interval can be advanced to light jogging. Over time, the goal is to advance the work interval to an all-out (or nearly all out) sprint, with light running during the recovery interval. It may take a beginner up to three months, doing HIIT 2-3 times per week, to reach this level. If the trainee has any health concerns, a physician should be consulted before beginning this intense form of exercise program.
For further information, see MedicineNet.com.
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