Add strength training to your workout regime for not only muscle building, but also to increase calorie burning at rest. Resistance exercises could include taking a Pilates class or practicing medicine ball slams.
This study explored the effects of high-intensity interval training vs. moderate intensity continuous training on weight and blood lipid indicators among college students living with obesity.
Moderate Intensity Continuous Training (MICT)
Moderate intensity continuous training (MICT) is a form of exercise which maintains an intensity below 45% of peak VO2 while providing short periods of active rest, usually through walking or other low-intensity activities such as yoga. This form of workout may prove more enjoyable and increase long-term exercise adherence.
One study that compared HIIT and MICT programs among college students living with obesity revealed positive effects in terms of weight, BMI, abdominal waist circumference, body fat percentage, biochemical markers, and biochemical markers – however the HIIT group experienced greater improvements in insulin sensitivity than its MICT counterpart.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) involves alternating periods of high-intensity exercise with lower intensity workouts, using various fitness equipment or bodyweight exercises. It allows busy individuals to incorporate this form of fitness training into their schedule more quickly than traditional aerobic exercises can.
HIIT has long been known to increase heart rate and blood metabolite levels while simultaneously increasing post-exercise oxygen consumption (EPO). The increased energy expenditure following exercise can cause muscle tissue break down which in turn lowers body fat percentage (BF%).
HIIT has proven more successful than MICT at decreasing body fat percentage and certain biochemical markers of lipid metabolism such as TC, LDL-C, TG, and apoB among college students living with obesity. Furthermore, HIIT proved superior than MICT in improving their exercise capacity.
Resistance Training (RT)
Resistance training (RT) uses weights, machines and other resistance equipment to increase muscle strength and physical function. Although weight loss programs often incorporate resistance training as part of their program, resistance training should also be done as a standalone practice in order to increase bone and muscle mass while increasing physical performance.
Power training (RT) has been proposed as a form of resistance training (RT), designed to increase performance without increasing peak load (or maximal force) used during training. Since power is an output from force and velocity combined, performance-oriented RT should aim at increasing movement velocity instead.
Studies have demonstrated the effect of various resistance training variables on muscle hypertrophy, such as relative load (% 1RM), exercise order and repetitions, set configuration methods and rest intervals on hypertrophy. Unfortunately, however, due to inconsistency when it comes to determining these variables their impact is limited on skeletal muscle adaptations. For this reason, working with an experienced coach or sports trainer to create a safe yet effective program tailored specifically for you and your lifestyle is the optimal approach.
Control Group
Experimental researchers typically employ a control group in their studies that does not receive the treatment being evaluated, to serve as a comparison and help them ascertain its efficacy. A historical control group can be particularly helpful when conducting new research; historical controls may be taken from existing data or published studies conducted and published prior.
Fifteen male university students with overweight/obesity were randomly selected to undergo Tabata, HIIT and MICT exercise tests. For each test, participants performed 30 seconds on a machine followed by one minute intervals of floor-based calisthenics; their gas metabolism indexes were continuously measured during exercise intervals and recovery periods to calculate fat oxidation rates, glucose oxidation rates and energy expenditure rates.
The International Physical Activity Questionnaire (7d version) was utilized to monitor daily changes in participants’ physical activities. This questionnaire classified activities as light (walking level), moderate, and vigorous physical activities; with univariate analysis revealing significant time effects in vigorous physical activity levels and total physical activity levels compared with group x time effects but no group interaction between these variables was observed.