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Research Papers

FAT LOSS

Nine times more fat loss with HIT than conventional exercise

In a study published by the Journal of Metabolism, researchers found that participants lost nine times more fat when compared to those doing traditional exercise.

• Young adult men and women
• 15 weeks of 3/week HIT VS 20 weeks of endurance training 4-5times/week
• Results adjusted for energy expenditure
• 9 times more fat loss for the HIT group

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“Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Angelo Tremblay, Jean-Aime Simoneau and Claude Bouchard. Journal of Metabolism – Clinical and Experimental. Vol 43, issue 7, pages 814-818, 1994

Are you a TOFI?

No not the Werther’s kind but the “thin on the outside but fat on the inside type?

Visceral fat is a different and more dangerous type of fat that is “invisible” to the eye but it lurks on top of our organs, lining them and pumping out toxic chemicals. The “visible” fat, aka the muffin top, the love handle and mummy tummy is subcutaneous fat that while unwanted is not as dangerous as the stuff inside and this is what you want to avoid. Again, HIT is the hero in reducing visceral fat loss much better than traditional exercise and in much less time.

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“Effect of Training Intensity on abdominal visceral fat and body composition.” Medicine and Science in Sports and Exercise. Nov 2008; 40 (11): 1863-1872 Brian A. Irving, Ph.D., Christopher K. Davis, M.D., Ph.D., [...], and Arthur Weltman, Ph.D

More fit, more slim, more insulin sensitive

This is the conclusion of an article which reviews and summarises several scientific studies.

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“High-Intensity Intermittent Exercise and Fat Loss,” Stephen H. Boutcher, Journal of Obesity, vol. 2011, Article ID 868305, 10 pages, 2011. doi:10.1155/2011/868305

HIT and overweight men

A 12-week test with overweight men concluded that HIT significantly reduced total abdominal, trunk and visceral fat while improving muscle and aerobic power.

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“The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males.” Journal of Obesity Volume 2012 (2012), Article ID 480467, 8

HIT and women

HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.

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“The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” E G Trapp, D J Chisholm, J Freund and S H Boutcher. International Journal of Obesity (2008) 32, 684–691; doi:10.1038/sj.ijo.0803781; published online 15 January 2008

FITNESS

The results speak for themselves

This study compares “all out”, “intense” and Moderate” intensity exercises. All out improved VO2max by 20%. Vigorous by 14% and moderate by 10%.

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Stronger heart

Increased stroke volume means your heart pumps out more oxygenated blood per beat.

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“Aerobic high-intensity intervals improve VO2max more than moderate training.” Helgerud J1, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. Med Sci Sports Exerc. 2007 Apr;39(4):665-71.

Insulin Sensitivity

To reduce risk of diabetes, you need to improve insulin sensitivity

The results obtained for the first time provide evidence to suggest that HIT is also a time-efficient method to improve whole-body fat oxidation, body composition and insulin sensitivity in young, sedentary males.

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“Improvements in insulin sensitivity and whole-body fat oxidation after a period of high-intensity interval training.” S O Shepherd, M Cocks, K D Tipton, A J M Wagenmakers, C S Shaw. Br J Sports Med 2010;44:i11

Improved insulin sensitivity by 23% after just two weeks of three times a week HIT sessions

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Extremely short duration high intensity interval training substantially improves insulin action in young healthy males John A Babraj, Niels BJ Vollaard, [...], and James A Timmons. Endocrine Disorders. 2009; 9: 3.

Safety

It's super intense and safe? Counterintuitive?

A large study, using 4846 patients with heart disease looked at the risk of a stroke or heart attack after HIT or moderate intensity exercise. The results of the current study indicate that the risk of a stroke or heart attack (aka cardiovascular event) is low after both high-intensity exercise and moderate-intensity exercise in a cardiovascular rehabilitation setting. Considering the significant cardiovascular adaptations associated with high-intensity exercise, such exercise should be considered among patients with coronary heart disease.

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Cardiovascular risk of high- versus moderate-intensity aerobic exercise in coronary heart disease patients. Rognmo Ø1, Moholdt T, Bakken H, Hole T, Mølstad P, Myhr NE, Grimsmo J, Wisløff U. Circulation. 2012 Sep 18;126(12):1436-40.

Superior cardiovascular effect of aerobic interval training

“Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: a randomized study.” U. Wisloff, A. Stoylen, J. P. Loennechen et al., Circulation, vol. 115, no. 24, pp. 3086–3094, 2007.

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High intensity aerobic interval exercise superior to moderate intensity exercise

“High intensity aerobic interval exercise is superior to moderate intensity exercise for increasing aerobic capacity in patients with coronary artery disease,”

∅. Rognmo, E. Hetland, J. Helgerud, J. Hoff, and S. A. Slørdahl, European Journal of Cardiovascular Prevention and Rehabilitation, vol. 11,no. 3, pp. 216–222, 2004.

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What happens when science and fitness collide