Ok, today’s scien-tastic study will really appeal to you if you’re pressed for time to work out. (And who isn’t?!?)
Researchers from McMaster University in Canada compared low volume sprint (interval) training to high volume aerobic (endurance) training.
Without bogging down in too many details (I’ll link to the study at the bottom of this post), the aerobics group worked out at 65% of their maximal oxygen uptake for 40-60 minutes, 5 days a week, for 6 weeks.
The interval training group did 4-6 “all out” 30 second sprints with 4.5 minutes rest between sprints, 3 days a week, for 6 weeks.
Total training time for the aerobic group was 4.5 hours per week. Total for the interval training group was 1.5 hours per week (with 90% of that time being rest!!).
After the six weeks both groups showed the SAME metabolic changes!
Now, I would have expected the interval training group to be burning more fat, but even though the results were the same, look at the total training time! 90 minutes a week of interval training gave the same fat loss benefits as 270 minutes of aerobics training!
That’s pretty freakin’ cool
So, if you want to save time in the gym, start hitting some intervals. Here’s a step-by-step plan to get you started: Interval Training For Fat Loss
Here’s the citation for today’s study:
J Physiol. 2008 January 1; 586(Pt 1): 151–160.
Published online 2007 November 8.
Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans
Kirsten A Burgomaster,1 Krista R Howarth,1 Stuart M Phillips,1 Mark Rakobowchuk,1 Maureen J MacDonald,1 Sean L McGee,2 and Martin J Gibala1
And here’s a link to the abstract: Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans