This is how effective intermittent fasting and HIIT are combined
A combination of The interval fast and high-intensity interval training reduces the existing fat mass and visceral fat tissue significantly more than either of the measures alone.
In a new study involving experts from Norwegian University of Science and Technology were the isolated and combined effects of temporary food intake (intermittent fasting) and high-intensity interval training (HIIT) examined. The results are published in the journal “Cell Metabolism” released.
Intermittent fasting and interval training
Time-limited food intake has been shown to improve cardiometabolic health from people with overweight. According to the researchers, this also applies to high-intensity interval training. The new study aimed to clarify whether a combination of these two approaches is more effective than either of them alone.
The team initially divided 131 women into four groups. One group led exclusively high intensity interval training through. The second group stuck to one only time-limited food intake. The third group combined both approaches and the fourth group formed the control group.
All participants were overweight or suffering from obesity. In addition, the women had risk factors for cardiometabolic diseases such as Typ-2-Diabetes and cardiovascular diseases up, according to the experts.
With time-limited food intake, all calories consumed daily were within one 10 hour time window recorded. The high-intensity training was performed three times a week and included exercises designed for 35 minutes 90 percent of the maximum heart rate should be reached. These training sessions were medically supervised.
Blood pressure and cholesterol measured
The period of the interventions carried out was seven weeks. Both before and after the study different measurements done to women.
For example, blood pressure, body mass index (BMI), fat and cholesterol levels in the blood as well as blood sugar and insulin levels were measured, the team reports.
Significant improvements in combination of measures
It was found that participants who combined both approaches blood glucose levels turned out significantly better in the long term. The combination of intermittent fasting and HIIT also led to an above-average Reduction in total and visceral fat massreports the team.
According to the researchers, however, no statistically significant differences were found in blood lipid levels, appetite hormones and vital parameters compared to the control group.
Diet and exercise are crucial
The study results underscore the importance of both the nutrition as well as the exercise habits to change if general health is to be improved and the risk of disease reduced, the researchers conclude.
Intermittent fasting also has the advantage that counting calories is not required in this case. High-intensity training can also be completed by people who sit a lot during the day and need it not much timeaccording to the study author Trine Moholdt in a press release.
Author and source information
This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Kamilla L. Haganes, Catalina P. Silva, Svala K. Eyjólfsdóttir, Sandra Steen, Martine Grindberg, et al.: Time-restricted eating and exercise training improve HbA1c and body composition in women with overweight/obesity: A randomized controlled trial; in: Cell Metabolism (veröffentlicht 04.10.2022), Cell Metabolism
- Cell Press: Combining time-restricted eating and HIIT improves health measures in women with obesity (veröffentlicht 04.10.2022), Cell Press
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.