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  by David BailsOctober 2008 One way to lose weight is by cutting back on calories. But exercise is important to make sure the weight you lose is fat, and not muscle. Most weight loss exercise programs have focused on 30-minute aerobic exercise most days of the week. Yet studies show that these types of programs result in little or no fat loss. So what kind of exercise works if you want to shed a few pounds? Recent studies show that short bursts of high intensity exercise training just 3 days a week leads to weight loss. Better yet, not only do you lose weight, you lose abdominal fat. The program is called high intensity intermittent exercise (HIIE), and involves brief high intensity (anaerobic) exertion followed by slightly longer bouts of very low-intensity (aerobic) exercise. HIIE has been shown to work if done 5 times a week for 40 minutes. However, most people would have a hard time sticking to a workout plan that involved going to the gym that often. A more recent study published this year looked at a similar HIIE routine, but one that was only 3 days a week. Forty-five women with an average age of 20 years took part in this study, and were split into high-intensity and low-intensity groups. Stationary bikes were used for the workouts. For the high-intensity workout, each subject performed 8 seconds of sprinting and 12 seconds of turning the bike pedals slowly for a maximum of 20 minutes. Each session also included a 5 minute warm up and 5 minute cool down with stretching of the quadriceps, hamstrings, and calves. The moderate intensity exercise regime included a comfortable 5-minute warm-up, aerobic exercise for 40 minutes, then a 5-minute cool-down with stretching. In both groups, the resistance of the pedals was increased as fitness levels improved. Even though there was no difference in calories burned between the two groups and food intake didn’t change, the high-intensity group had a significant decrease in both total body and fat mass at the end of the 20 weeks. The average weight loss for the HIIE group was 5 and a half pounds. This group also had an average fat loss in the abdominal region was about one pound. There was no significant change in the moderate exercise group. HIIE exercise seems to be a promising way to lose weight, and not just for total body weight loss or fat loss, but specifically for reducing abdominal fat. And the best part is that you don’t have to be at the gym everyday. Reference: Trapp et al., “The effects of high-intensity intermittent exercise training of fat loss and fasting insulin levels of young women”, International Journal of Obesity, 32, p684, 2008. Comment on this Article:   |
