Interval training is a period of intense effort interrupted by periods of recovery.  It helps to shed more pounds over moderate intensity workout, according to a joint analysis published online in the British Journal of Sports Medicine.

Most physical activity programs recommend a high volume of weight loss exercises equivalent to an hour or more each day (over 420 minutes per week). But few people can take the time to implement that recommendation, researchers say.

The purpose of the study was to determine whether interval training can be compared with moderate intensity workout regarding total weight loss (total absolute fat) and reduction in body fat percentage (the percentage of fat that constitutes body weight).

Data from 77 studies involving 2 127 people was analyzed. The conclusion is that both interval training and moderate intensity workout reduce the total weight and the percentage of body fat, regardless of starting weight or gender. However, the amount of weight lost during interval training is with 28.5% more.

Factors such as age, activity level and program duration of at least 12 weeks, all influence the weight loss process in interval training programs.

“It is important to be aware of the possible risks and caveats associated with higher intensity training," the researchers point out. "For example, it might increase the risk of injury and impose higher cardiovascular stress."

The study could not determine a particular type of workout as the most effective due to the many different factors. This is one of the reasons why My Body Creator collects detailed information about its users. This way it can provide an optimally effective training program tailored to their intended purpose and taking into account all relevant individual characteristics. Also for health protection in the presence of a disease, before starting any training and nutrition program, consultation with a doctor is mandatory.

Journal Reference:

Ricardo Borges Viana, João Pedro Araújo Naves, Victor Silveira Coswig, Claudio Andre Barbosa de Lira, James Steele, James Peter Fisher, Paulo Gentil. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine, 2019; bjsports-2018-099928 DOI: 10.1136/bjsports-2018-099928