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Taking fat loss back to one if it's most simplistic forms involves managing the relationship between energy intake and expenditure. High intensity interval training is all about keeping the heart elevated for short periods of time.
The body users a complex system to manage the processing of energy and different energy systems that use varying levels of fats and carbohydrates.

Physiological adaptions of high interval training

In recent years the fitness industry has had a massive overhaul in their approach to weight loss amongst sedentary and active individuals whilst trying to cater for both fitness levels. For years it was expressed publicly that there was an “optimal” heart rate zone for weight loss. However, through extensive scientific research we have learnt that past predictors are now old school. So it’s time to bring in the new school method of training, and ultimately achieve our weight loss goals in quicker time. It’s also vital to reinforced that exercise alone is not going to improve our chances of optimal weight loss.

The “old school” method of training is still widely used in the fitness industry; however is slowly being put on the back burner for the new and improved training method. For years it was believed that the optimal training zone for weight loss was ~60 -65% of our peak heart rate.

This low intensity training zone (65% HR) is still a great zone to work in as we strive to loss those extra kilograms, but it’s just no longer the benchmark. Although quite complex to understand for the everyday person, this low intensity training would require the body to use its sugars and glycogen as the primary fuel source for our muscles, however as we progressed in intensity this fuel source would deplete significantly to the extent that the use of fats and oxygen in synergy would overtake as our newly recruited fuel, hence better for fat burning. This is based on exercising at a low level of intensity for approximately a 30 minutes. 

In terms of statistical evidence it was concluded through research that ~30 minutes of low intensity training at 65% peak heart rate, the average individual would expend 300 calories, 50% of those calories would be fats (150 calories).
To be more efficient and effective, high intensity interval training is widely used in many fitness settings.

High intensity verses low intensity training

Research suggests that high intensity interval training at ~65-75% peak heart rate increases your fat burning process (energy expenditure) even during your rest period. This does however alter if your HR levels or surpasses 75% as the body’s fuel source alters to carbohydrates rather than the combined fats and oxygen as the human body can’t break down fats fast enough to convert them to fuel.

In turn as the body uses carbohydrates as its primary source of fuel for a prolonged period of time we produce lactic acid, making it increasingly difficult to continue exercising due to fatigued muscles. The significant difference between low intensity training and high intensity interval training is the expenditure of fats.
As noted, during low intensity training we only burn approximately 50% of our fat stores during ~30mins of exercise (150 calories). However, during high intensity interval training our energy expenditure alters as we use 40% of our fat stores, however at much great portion (180 calories).

With a fuel source combined of sugars, glycogen and carbohydrates the average individual could expect to expend 450 calories in that 30 min exercise period, that’s 150 calories more than low intensity training.

High Intensity and interval training

So we now understand the statistical benefits of the high intensity interval training in comparison with low intensity at moderate duration (30 min), but it’s important to explain how to operate in interval training. Interval training requires appropriate preparation and in the fitness industry the most effective and beneficial preparation is to warm-up.

Interval training requires massive demands on our muscles, more specifically the continuous, rapid movement of individual muscle fibers within a muscle itself (i.e. vastus medialis, the inner thigh muscle) and the intensity placed on the stretch reflexes.

If high intensity interval training is commenced without appropriate stretching and warming up, we are at an increased chance of straining or tearing muscles, and ultimately reducing further participation in exercise until the inflammatory process subsides.

The new school method of training is definitely the way to go for efficient and effective results, yet there should be a strong emphasis on the preparation of that training session along with maintaining an appropriate diet throughout the training program, and beyond.
 

Andrew Talati
Fitstyler