When we finally decide to take the step and burn the fat
that sticks out of our belly or buttocks, we usually promise to go to the gym
regularly and undergo a healthy and balanced diet. Several investigations have
shown that it is not necessary to spend hours on the belt or lifting weights to
achieve our goals. A few minutes of short and intense exercise can be as
effective as a long walk.
The latest findings suggest that high-intensity interval
exercises (HIIT) can reduce accumulated fat in much less time than if we opt
for softer ones. Of course, as the popular saying goes, "who wants
something, something costs", and if you want to see those machines
disappear as quickly as possible, prepare yourself because you are going to
sweat.
The difference in weight loss among those who performed HIIT or resistance was one kilo
"Most HIIT workouts require less than half an
hour," explains Gretchen Reynolds, a prestigious columnist for 'The New
York Times' and author of great success for his book 'The 20 Minutes'. "It
usually requires a few seconds or minutes of strenuous effort followed by a
short rest period and repeats the sequence several times."
This type of physical activity can improve the aerobic
condition, reduce blood sugar level or balance blood pressure. But when it
comes to burning fat, the debate is still burning: is HIIT better or a simple
resistance exercise such as walking or running? Most of the studies published
to date are small and short-range, but in Reynolds' opinion, HIIT certainly
comes better.
It is a minimal difference, but in the long term it can mean a lot
This is evidenced by a new academic study published in 'The
British Journal of Sports Medicine', conducted by researchers from Brazil and
Great Britain to clear doubts about this issue and gather as much data as
possible from all existing studies. Thus, they found 36 of them that included
randomized experiments instead of surveys or epidemiological data and that
compared the effects of resistance with intervals.
The sequences of moderate exercise consisted of walking,
running, cycling or swimming for 40 minutes. Meanwhile, the HIIT lasted much
less, even less than ten minutes, and were composed of push-ups, squats,
burpees or jumps. They also made one-minute sprints with consecutive thirty-second
breaks, as well as up to three sets, which in this case resulted in an exercise
of fewer than five minutes.
Next, the researchers compared fat loss between subjects.
The results were that those who dedicated themselves to intervals saw a significant
reduction in their body fat much greater than those of resistance. In total,
the first lost 1.58 kilos on average, compared to the seconds that only lowered
their fat by 0.58. "It's a minimal difference," says Gretchen,
"but that in the long term can mean a lot."
In fact, the main conclusion drawn from the study is that
"there may be flexibility in the election due to the similarity of the
results,” said James Steele, a professor at the University of Solent in
Southampton, England, and one of the main authors of the study, to 'The New
York Times'. Therefore, it is best to alternate both types of training.
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