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Journal of Applied Physiology, 575:901-911, 2006.
With regard to exercise performance, the high intensity group showed an improvement of 10.1%, whereas the traditional endurance training group only improved by 7.5%. Additionally, both groups exhibited similar adaptations in muscle oxidative capacity, buffering capacity, and glycogen utilization.
The key aspect of this research was the difference in the time commitment to the two training protocols. The high-intensity training required only 2.5 hours a week while the traditional endurance training program required 10.5 hours a week. However, the high-intensity training program yielded performance results and muscle adaptations that were equal to or better than the endurance program.
Strength & Conditioning Journal 28;70-71, 2006
Fat is mobilized from fat cells in response to exercise so that muscles and other tissues can utilize this fuel as an energy source. That’s basically how body fat is “burnt”. The misguided age-old adage of long-duration, low-intensity exercise for fat burning and body weight reduction is slowly but surely dying, thanks to an ever increasing amount of research that concludes the extent of this whole-body lipolytic effect comes down to the intensity of exercise completed as well as duration. That means to burn fat, you’ve got to pay your dues with sweat; vigorous (relatively intense) activity for a prolonged amount of time.
European Journal of Applied Physiology 99; 245-250, 2007.
Why exercise at high-intensity even if your goal is purely fat loss?
The fundamental rule of fat loss still applies; less calories have to be consumed than expended on a regular basis. High-intensity exercise ensures this calorie deficit. High intensity exercise causes greater metabolic disruption to the body’s homeostatic systems; energy-production, cardiovascular, respiratory and thermoregulatory systems are all challenged. In turn, this promotes a much greater requirement for energy during and after the activity, which ensures a higher degree of lipolysis!
A study from the University of Wisconsin has helped to explain why high-intensity exercise is more effective for body fat reduction. The Wisconsin researcher's showed that not only does the body expend more calories during exercise at higher intensities, the body’s metabolism (rate that it burns calories) remains elevated for longer in the hours after exercise. In comparison, low-intensity exercise, (regardless of the type) fails to elevate the metabolism to any significant degree after the activity.
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