Research Review: Endurance Training vs. High-Intensity Interval Training

hiit-for-a-six-packAh yes, Endurance Training [ET] vs. High-Intensity Interval Training [HIT], one of my favorite topics of discussion in the fitness industry.

I’ve talked about High-Intensity Interval Training a couple of times before because of how beneficial it can be.

First, in a post I wrote about how you can use this type of training for fat loss I told you about how efficient it is at burning fat in a very limited amount of time.

Secondly, I wrote a post about the top 2 reasons why you should use high intensity interval training.

Today, I’m reviewing a study I found comparing the health benefits of Endurance Training and High-Intensity Interval Training in obese children.

How does this study still apply to you even if you aren’t an obese child? Read on and I’ll let you know.

Training Protocol

For the study, 30 obese children between the ages of 8 and 12 were randomly assigned to either be in an ET or HIT group.

Both groups performed their respective mode of exercise twice per week for 12 weeks.

Those children in the ET group would perform 30 minutes of continuous endurance exercise on a treadmill at the start of the 12 weeks working towards 60 minutes by the end of the 12 weeks.

For the children in the HIT group they performed 60-s sprints on a treadmill with 3-min active recovery. At the start of the 12 weeks they did 3 sets and by the end they were doing 6 sets.

The study analyzed a lot of different health parameters (See all the details here) such as absolute and relative VO2, total time of exercise, body mass, BMI, waist circumference, cholesterol levels and so on.

The Results

In brief, both of these types of exercise protocols were effective in improving the health of these obese children – no real surprises there (Again, the study itself can be found here if you are dying to read all of the details).

However, a few differences between these exercise protocols and some things you can take away from this study are worth noting.

The Important Differences Between ET and HIT

First off, although both ET and HIT were effective in improving the health of these children, the HIT group was more effective in helping the children lose weight and body fat compared to the ET group.

Secondly, the HIT sessions were a great deal less time-consuming (70% less) than the ET sessions – a detail that should be of importance to those of you who have a limited amount of time to exercise.

My Final Two Cents

There are a few things you can take away form this research study, but the biggest one is to simply do some type of exercise to improve your health.

If your goal is to lose weight or body fat I’d encourage you to try some type of HIT program.

If your goal is just to be healthier overall, then both ET and HIT will be a huge help to you.

On top of both of these programs I strongly suggest doing some type of resistance training program. This will be beneficial in so many ways.

Need help putting a program together or want to work with me as your trainer? Contact me.

Have a great day!

Justin

P.S. you can subscribe to my newsletter here and join the community of people wanting to get the most out of this thing called life!

Reference:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3412799/

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3 Responses to Research Review: Endurance Training vs. High-Intensity Interval Training

  1. Pingback: Alwyn Cosgrove’s Hierarchy Of Fat Loss | The Blog of Justin Gordon

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  3. Pingback: Alwyn Cosgrove’s Hierarchy Of Fat Loss

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