Another Study Which Showcases How HIIT Makes Steady State Cardio Its Bitch

BELOW is a summary and overview of the 8-second fat loss study, the FEM trial, and the Optimal Fat Loss program at UNSW (my comments afterwards)

Steve Boutcher PhD, FACSM
Director of Fat Loss Laboratory, Faculty of Medicine, UNSW 28/1/2007

***Thank you MariAnne Anderson for forwarding this particular study to me

1. 8-second fat loss study. Forty five women aged 20 years with a BMI of 23.5 kg/m2 were randomly assigned to a high intensity intermittent exercise (HIIE) condition, a steady state exercise (SSE) condition, or a control condition. Body fat was assessed by DEXA, pre and post after the 15 week program. Blood was taken before and after to examine possible changes in cholesterol, HDL, LDL, triglycerides, insulin, c-reactive protein, glucose, adiponectin, leptin, and cortisol. The HIIE program consisted of an 8-second sprint immediately followed by 12 seconds as slow as possible pedaling. Women performed this continuously so that they completed 60 sprints in the 20-minute exercise bout. There were three exercise sessions per week; 45 overall. Women started the HIIE condition for only 5 minutes the first week and then built up the number of minutes and intensity of sprint. Intensity was assessed through a maximal oxygen uptake test performed previously so that the workload at an respiratory exchange ratio (RER) of .93 was used for each individual woman. This equated to about 90% of flat out sprinting for most women. All women were completing the 20 minutes of HIIE within 6 sessions (2 weeks). Most women performed at a pedaling rate of 100-120 at a resistance of .5 to 1 kg. The SSE consisted of three 40-minute continuous stationary bike exercise at 60% of peak oxygen uptake. Both conditions had a 5-minute warm-up and a 5-minute cool-down. RESULTS: SSE women increased body fat slightly by .5 kg whereas HIIE lost 2.5 kg. The women who lost the least fat in the HIIE group were the leanest with an average BMI of below 20 kg/m2. When these women were removed average fat lost for the rest of the women was 3.9 kg. Two women in the group lost between 8-9 kg of fat. The fat loss in the HIIE was disproportionate with the women losing more fat off their legs than their arms. HIIE women also lost significant fat from their abdomen which suggests that this type of exercise may be particularly successful with men. HIIE women decreased fasting insulin by 31% and SSE women by 8%. Both exercise groups increased their aerobic fitness; the SSE by 19%, and surprisingly, the HIIE group by 26%. Blood lipids did not change (all were normal at pretest) and we haven’t finished analyzing other blood variables yet. In summary, HIIE women lost about three times more fat doing about half the exercise. HIIE also had a dramatic effect on fasting insulin levels. This research was one study in Gail Trapp’s PhD program recently completed at UNSW. If you are considering trying this type of program it would be beneficial to touch bases with an accredited EP (Exercise Physiologist) to check out your suitability. You should also check it out with your GP if you have any risk factors (e.g., on any medication) or health problems.

My Comments:

How many of these studies do we need to do before a light bulb goes off in people's heads and they realize that FOR FAT LOSS (Read: I am NOT denying the heart health benefits of steady state cardio) high(er) intensity cardio reigns supreme? The above study showcased that the HIIE group did HALF the work, yet lost THREE TIMES more bodyfat!

What makes this all the more relevant is the fact that 90% of the people you see in the gym everyday performing 60 minute cardio sessions ARE there for fat loss purposes, yet they are totally missing the boat. Lets be honest, very few people head to gym with the goal of improving their heart health. They want to look good naked. This is especially true now that the warmer weather is approaching here in New England.

In short.....WAKE UP! Stop performing endless hours of steady state cardio.