High-Intensity Interval Training (HIIT) vs. Moderate-Intensity Continuous Training (MICT): Burning Belly Fat - Which Exercise Reigns Supreme?
Struggling with belly fat and worried about your heart health? This study compared HIIT and MICT to see which exercise is better for burning fat, improving blood flow, and boosting artery health.
DR T S DIDWAL MD
2/2/20246 min read
A study published in the ScienceDirect journal studied 52 obese men and compared the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on visceral fat and blood vessel health. Both exercise groups reduced fat markers and improved blood flow, while the control group with no exercise saw no changes. HIIT had additional benefits compared to MICT, like reducing artery stiffness and increasing vessel flexibility. Overall, both exercise types helped reduce fat and improve blood vessel health, but HIIT offered some extra advantages. Additionally, the study found connections between visceral fat and artery health, suggesting managing fat may improve blood vessel function.
Key Points
Study Design and Participants:
Participants: 52 males were divided into HIIT (n = 21), MICT (n = 22), and control (CON) (n = 9) groups.
Intervention: The HIIT and MICT groups underwent 8 weeks of exercise, while the CON group received health education without exercise.
Body Composition and Lipid Index:
LAP: Both HIIT and MICT significantly decreased lipid accumulation product (LAP) (p<0.01 and p<0.05, respectively), while the CON group showed no significant change.
VAI: Visceral adiposity index (VAI) decreased in the HIIT and MICT groups and increased in the CON group, though not significantly (p > 0.05).
Hemodynamic Parameters:
Blood Velocity and Wall Shear Stress: Both HIIT and MICT interventions led to increased blood velocity and wall shear stress (p<0.01) after 8 weeks.
Artery Diameter: HIIT significantly decreased artery diameter, while MICT showed no significant change (p<0.01).
Oscillatory Shear Index, Arterial Stiffness, and Pulsatility Index: HIIT significantly decreased these parameters (p<0.01, p<0.05), while MICT showed no significant change.
Circumferential Strain: HIIT significantly increased circumferential strain (p<0.01), with no significant change in MICT.
Relationship between Visceral Fat and Hemodynamic Parameters:
Correlations with LAP: LAP positively correlated with artery diameter, blood pressure, flow rate, oscillatory shear index, and elasticity modulus (p<0.05) and inversely correlated with circumferential strain (p<0.05).
Correlations with VAI: VAI positively correlated with artery diameter, elasticity modulus, and arterial stiffness (p<0.05) and inversely correlated with circumferential strain (p<0.05).
Conclusion:
Both HIIT and MICT for 8 weeks effectively reduced visceral fat indices and improved hemodynamic parameters.
HIIT was superior to MICT in influencing oscillatory shear index, arterial stiffness, circumferential strain, and pulsatility index.
Close correlations were found between visceral fat and hemodynamic parameters in the common carotid artery.
In recent decades, obesity has become a global health concern, witnessing a significant rise in prevalence among adults worldwide. This surge is primarily attributed to an imbalance between energy intake and expenditure, raising serious cardiovascular health issues. In this article, we explore the intricate connection between visceral obesity and cardiovascular diseases, the limitations of traditional body fat assessment methods, and the transformative role of exercise, particularly high-intensity interval training (HIIT), in combating the vascular challenges posed by obesity.
The Vicious Link: Visceral Obesity and Cardiovascular Diseases
Understanding the distinctions between subcutaneous and visceral obesity reveals crucial insights into potential health risks. Individuals with visceral obesity face a higher risk of developing diabetes, hyperlipidemia, hypertension, and hyperuricemia compared to those with subcutaneous obesity. The impact of visceral fat accumulation on cardiometabolic risk factors leads to vascular lesions and an increased susceptibility to cardio-cerebrovascular diseases.
Unraveling Body Fat Assessment: Beyond BMI
Traditional metrics like Body Mass Index (BMI), Waist Circumference (WC), and Body Fat Percentage (BF%) have limitations in accurately reflecting body fat nuances. Cutting-edge medical imaging techniques such as Dual-Energy X-ray Absorptiometry (DEXA), Computerized Tomography (CT), and Magnetic Resonance Imaging (MRI) offer a more precise assessment of visceral fat content. Emerging indices like Lipid Accumulation Product (LAP) and Visceral Adiposity Index (VAI) provide valuable insights into fat distribution and accumulation, making them promising indicators for visceral obesity.
Exercise as a Vascular Health Game-Changer
Recognizing the adverse effects of obesity on vascular health, exercise emerges as a powerful intervention. High-Intensity Interval Training (HIIT) has gained attention for its efficacy in enhancing hemodynamic parameters. Studies indicate that exercise, through repetitive exposure to hemodynamic stimuli, significantly promotes cardiovascular health and reduces the risk of associated diseases. While aerobic exercise positively influences carotid hemodynamic parameters, HIIT demonstrates remarkable adherence among obese adults, offering a unique perspective on vascular health improvement.
Bridging the Gap: LAP and VAI in Focus
Despite the extensive discussion of BMI, WC, and BF% in the context of exercise, there's limited discourse on the impact of HIIT and Moderate-Intensity Continuous Training (MICT) on LAP and VAI in obese individuals. LAP, estimating visceral lipid accumulation, and VAI, a sex-specific marker combining anthropometric data and lipid profiles, serve as reliable indicators of visceral dysfunction. Recent research establishes a significant positive correlation between LAP, VAI, and metabolic syndrome, shedding light on the impact of exercise on visceral fat indices.
Study Objectives: HIIT vs. MICT
A comprehensive study was conducted to evaluate the effects of 8 weeks of HIIT and MICT on visceral fat and carotid hemodynamic parameters in obese adults. The hypothesis suggested that HIIT would yield superior improvements in LAP, VAI, and carotid hemodynamic parameters compared to MICT. The study aimed to uncover correlations among LAP, VAI, and partial carotid hemodynamic parameters, providing a holistic understanding of exercise impacts on visceral fat and vascular health.
Materials and Methods: Rigorous Exploration
Participants, recruited from Dalian University of Technology, underwent 8 weeks of supervised exercise or health education without intervention. HIIT sessions were intense, focusing on gradual intensity increases, while MICT included daily moderate-intensity aerobic exercises with strength exercises in later stages. Dietary guidance was provided, emphasizing specific energy intake proportions. Pre- and post-intervention measurements included body composition, hemodynamic index, blood lipid indicators, LAP, and VAI.
Navigating Vascular Health in Obesity
Research indicates that HIIT, with its larger blood flow responses and reductions in oxidative stress, significantly improves carotid hemodynamic parameters in obese adults. The positive effects of HIIT are attributed to increased nitric oxide bioavailability and heightened endothelial cell sensitivity to shear stress. This stands in contrast to traditional MICT, which, while beneficial, faces limitations such as longer duration and potential adherence issues among obese individuals.
Unraveling the Mystery: HIIT vs. MICT in Obese Adults
In a groundbreaking study, the effects of 8 weeks of HIIT and MICT on visceral fat and carotid hemodynamic parameters in obese adults were meticulously explored. The unexpected revelation was the absence of a significant difference between HIIT and MICT in improving visceral fat. This echoes prior research suggesting similar efficacy in LAP and VAI improvements between resistance training and aerobic training. The comparable energy expenditure after HIIT and MICT may contribute to this outcome, with both modes effectively promoting fat oxidation.
Key Insights: Arterial Structure and Function
Delving deeper into arterial dynamics, the study explored changes in arterial stiffness, artery diameter, and their correlation with visceral fat indices. HIIT emerged as a catalyst for reducing arterial stiffness, a critical indicator of vascular structure. The study postulates that HIIT's impact on circumferential strain and its ability to enhance the deformability of the common carotid artery contribute to this positive outcome.
Holistic Fat Reduction: HIIT and MICT Benefits
In conclusion, the study, involving 52 men over 8 weeks, demonstrated that both HIIT and MICT significantly reduce visceral fat and improve cardiovascular health in obese adults. While both exercise modalities exhibited advantages, HIIT showcased unique improvements in oscillatory shear index, arterial stiffness reduction, and enhanced arterial deformability. The study provides valuable insights into the complex relationship between exercise types, visceral fat, and vascular health, paving the way for informed decisions in combating obesity-related cardiovascular challenges
To Summarize
Holistic Fat Reduction:
Both HIIT and MICT led to comprehensive fat reduction in male obese individuals over 8 weeks.
Notable decreases in fat mass, muscle mass, and body fat percentage compared to the control group.
LAP and VAI Improvement:
HIIT and MICT positively influenced cardiovascular predictors, specifically improving the Lipid Accumulation Product (LAP) and Visceral Adiposity Index (VAI).
No significant change was observed in the control group.
Hemodynamic Enhancements:
Significant improvements in blood velocity and wall shear stress were observed for both HIIT and MICT.
HIIT uniquely decreased oscillatory shear index and arterial stiffness, indicating potential superiority.
Correlation with Visceral Fat:
Visceral fat indices (LAP, VAI) were correlated with hemodynamic parameters.
Highlights the intricate link between visceral fat and common carotid artery characteristics.
Exercise Type and Visceral Fat: HIIT vs. MICT:
Both exercise modalities showed cardiovascular predictor improvement, with unexpectedly similar visceral fat reduction.
HIIT possibly exhibited more evident excess post-exercise oxygen consumption (EPOC).
Exercise Types and Hemodynamics:
Both HIIT and MICT significantly enhanced blood velocity and wall shear stress.
HIIT's unique reduction in the oscillatory shear index suggests potential endothelial protection.
Exercise Types, Arterial Stiffness, and Artery Diameter:
HIIT induced a significant reduction in arterial stiffness and increased circumferential strain.
Contrary to expectations, HIIT led to a decrease in artery diameter, potentially curbing pathological vascular dilatation in obese individuals.
Practical Implications and Future Directions:
Strengths: Diverse hemodynamic indices explored, novel insights into HIIT and MICT impact on LAP, VAI, and hemodynamic parameters in obese adults.
HIIT's Edge: Unique improvements in oscillatory shear index, arterial stiffness reduction, and enhanced arterial deformability.
Visceral Fat Connection: Emphasizes the role of visceral fat in cardiovascular health.
Future Directions: Urges larger controlled studies and exploration of sex-related differences for refined exercise recommendations in obese individuals.
Research Article
The effects of high-intensity interval training and moderate-intensity continuous training on visceral fat and carotid hemodynamics parameters in obese adults. (2022, September 7). The Effects of High-intensity Interval Training and Moderate-intensity Continuous Training on Visceral Fat and Carotid Hemodynamics Parameters in Obese Adults - ScienceDirect. https://doi.org/10.1016/j.jesf.2022.09.00
Related
https://healthnewstrend.com/outsmart-osteoporosis-exercise-for-strong-bones-at-any-age
https://healthnewstrend.com/beyond-diet-and-exercise-unveiling-the-secrets-to-effective-weight-loss
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