High-Intensity Interval Training (HIIT) involves repeated repetitions of high-intensity exercise lasting 10 to 120 seconds followed by rest or reduced exercise intensity.
HIIT produces rapid improvements in endurance, maximal oxygen consumption, glycogen storage and mitochondria (cell powerhouses) in less time than traditional exercise training. Its effects on obesity and weight control are not totally understood.
Aaron Sim and colleagues from the University of Western Australia found that HIIT practiced for 12 weeks reduced appetite in overweight, inactive men better than continuous exercise.
The HIIT program consisted of repeated bouts of exercise on a stationary bike for 15 seconds at maximal intensity, followed by one minute of rest. Traditional training involved 30-45 minutes of continuous exercise on a stationary bike at 60 percent effort. Appetite was assessed during test meals. The HIIT group showed improvements in appetite regulation during the test meals, while there were no changes in the traditional exercise group or controls. HIIT also improved blood sugar regulation. HIIT is a good training method for weight control and management of insulin sensitivity.
(Medicine Science Sports Exercise, 47:2441-2449,2015)
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