How effect is HIIT sprinting?

Domchod

I did some research and found that sprinting in high intensity intervals is just about the best thing for burning fat. It doesn't burn muscle and the fat burning continues for another 24 hours if you really train at about 80%-90% max. heart rate.
I was just wondering, if it's really true. Because it seems that the workout only burns about 100-200 calories and even though there is some afterburn effect, it just doesn't seem enough to burn all that fat.

MeanderingMammal

Domchod wrote: »

I was just wondering, if it's really true.

Technically true, but it has a negligible effect. There are some studies that support the assertion but I'd call them into question for practical application.

You'll get far more benefit from steady state running.

The key to weight loss is calorie deficit; consuming less energy than you expend.

scottb81

Most of that isn't true. And anyway, 80 to 90 percent max heart rate is far below HIIT which is repeated efforts at greater than 100% VO2max.

80% max heart rate is not a particularly strenuous effort and even 90% is an effort a trained athlete can maintain for at least an hour (not easily).

msf74

You're making this way too complicated than it really is if weight loss is your primary goal.

The actual amount of fat you burn in any exercise session is not worth thinking about given it is so small (particularly in short training sessions where intensity is high - you are talking about grammes in double digits if that.)

In addition steady state work also has an EPOC ("afterburn") effect but the magnitude and duration are less than high intensity work which is more than offset by being able to do it for longer and therefore generate more calories burned.

Also, any potential use of the protein in muscle tissue for fuel is unlikely unless the session goes very long and there is no adequate fuelling strategy to top up glycogen and / or the person was generally underfed to begin with.

The short answer is to do the type of exercise you like for the length of time which you feel comfortable with which generates the greatest total calories burned.

rybo

Sprinting should be included in any well rounded fitness program. I think its a great exercise, although I will admit one I don't get around to doing as much as I should.

jacksonpt

Actually, HIIT, just like any activity, burns calories, not fat or muscle. Where those calories come from can vary greatly. Semantics, maybe, but I think it's an important thing to realize/understand.

So stop trying to burn fat and worry about burning calories. Then get your diet in order.

But to your question - speaking VERY generally, HIIT (when actually done at appropriate intensity levels) is one of the better bang for the buck (think benefit to time spent working out) things you can do.

Azdak

Domchod wrote: »

I did some research and found that sprinting in high intensity intervals is just about the best thing for burning fat. It doesn't burn muscle and the fat burning continues for another 24 hours if you really train at about 80%-90% max. heart rate.
I was just wondering, if it's really true. Because it seems that the workout only burns about 100-200 calories and even though there is some afterburn effect, it just doesn't seem enough to burn all that fat.

This in one case where simple observation gives you the answer. There is no "magic bullet" for losing fat, whether it's exercise or diet. HIIT type training can be a valuable part of your overall fitness training, but it is not the single ultimate answer. Unfortunately, there is a large financial and ego incentive to promote the "latest and greatest" fads in health and fitness, so there is a lot of distracting noise out there.

It's not sexy or exciting, but the tried and true method of sustained, modest calorie restriction combined with a balanced exercise program is still the best path to long-term success.

Mr_Knight

Domchod wrote: »

I did some research and found that sprinting in high intensity intervals...if you really train at about 80%-90% max. heart rate.

80-90% is not HIIT - 90% is the level a well-trained runner goes at for a 10k run!