Varken HIIT eller vanlig cardio åstadkommer betydelsefulla minskningar av kroppfettet

[King Grub]

Interval training (including high-intensity interval training [HIIT] and sprint interval training [SIT]) is promoted in both scientific and lay media as being a superior and time-efficient method for fat loss compared with traditional moderate-intensity continuous training (MICT). We evaluated the efficacy of HIIT/SIT when directly compared with MICT for the modulation of body adiposity. Databases were searched to 31 August 2016 for studies with exercise training interventions with minimum 4-week duration. Meta-analyses were conducted for within-group and between-group comparisons for total body fat percentage (%) and fat mass (kg). To investigate heterogeneity, we conducted sensitivity and meta-regression analyses. Of the 6,074 studies netted, 31 were included. Within-group analyses demonstrated reductions in total body fat (%) (HIIT/SIT: -1.26 [95% CI: -1.80; -0.72] and MICT: -1.48 [95% CI: -1.89; -1.06]) and fat mass (kg) (HIIT/SIT: -1.38 [95% CI: -1.99; -0.77] and MICT: -0.91 [95% CI: -1.45; -0.37]). There were no differences between HIIT/SIT and MICT for any body fat outcome. Analyses comparing MICT with HIIT/SIT protocols of lower time commitment and/or energy expenditure tended to favour MICT for total body fat reduction (p = 0.09). HIIT/SIT appears to provide similar benefits to MICT for body fat reduction, although not necessarily in a more time-efficient manner. However, neither short-term HIIT/SIT nor MICT produced clinically meaningful reductions in body fat.

Obes Rev. 2017 May 17. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity.

[MasterChief]

Denna som publicerades månaden efter i samma journal verkar komma till ungefär samma slutsats men istället för "no meaningful" skriver de "modest". :d Man kan väl dra slutsatsen att ska man tappa fet så är det bättre att sluta skyffla in käk i munnen än att bara köra lite cardio.

Abstract

OBJECTIVE: The objective of this study is to compare the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) for improvements in body composition in overweight and obese adults.

METHODS:Trials comparing HIIT and MICT in overweight or obese participants aged 18-45 years were included. Direct measures (e.g. whole-body fat mass) and indirect measures (e.g. waist circumference) were examined.

RESULTS:From 1,334 articles initially screened, 13 were included. Studies averaged 10 weeks × 3 sessions per week training. Both HIIT and MICT elicited significant (p < 0.05) reductions in whole-body fat mass and waist circumference. There were no significant differences between HIIT and MICT for any body composition measure, but HIIT required ~40% less training time commitment. Running training displayed large effects on whole-body fat mass for both HIIT and MICT (standardized mean difference -0.82 and -0.85, respectively), but cycling training did not induce fat loss.

CONCLUSIONS:Short-term moderate-intensity to high-intensity exercise training can induce modest body composition improvements in overweight and obese individuals without accompanying body-weight changes. HIIT and MICT show similar effectiveness across all body composition measures suggesting that HIIT may be a time-efficient component of weight management programs.

Obes Rev. 2017 Jun;18(6):635-646: The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.

[King Grub]

månaden efter

Månaden före. ;) April 11. Studier publiceras elektroniskt ett par månader i förväg.

Den jag postade ovan publicerades för första gången just nu.

[Sneaky]

Denna som publicerades månaden efter i samma journal verkar komma till ungefär samma slutsats men istället för "no meaningful" skriver de "modest". :d Man kan väl dra slutsatsen att ska man tappa fet så är det bättre att sluta skyffla in käk i munnen än att bara köra lite cardio.



Obes Rev. 2017 Jun;18(6):635-646: The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.

Resultatet visade ju att båda grupperna tappade något kg fett. Sedan om det är modest eller No clinical meaningful är en definitionsfråga. Ska man tappa fett skulle jag säga kombinera träning med diet.

[MasterChief]

Resultatet visade ju att båda grupperna tappade något kg fett. Sedan om det är modest eller No clinical meaningful är en definitionsfråga. Ska man tappa fett skulle jag säga kombinera träning med diet.

Ja, oavsett vad så bör man träna cardio så egentligen är det väl en ickefråga.