12/21/2023 0 Comments Best way to burn faqt![]() ![]() Thus, one of the characteristics of HIIE is that it involves markedly lower training volume making it a time-efficient strategy to accrue adaptations and possible health benefits compared to traditional aerobic exercise programs. For the HIIE Wingate protocols, total exercise time is typically between 3 to 4 min of total exercise per session. Total sprint time is 8 min with 12 min of low intensity cycling. Thus, instead of 4 to 6 sprints per session, as used in Wingate protocol studies, subjects using the 8 s/12 s protocol sprint 60 times at a lower exercise intensity. For example, we have used an 8-second cycle sprint followed by 12 s of low intensity cycling for a period of 20 min. Other less demanding HIIE protocols have also been utilised. Thus, the Wingate protocol is likely to be unsuitable for most overweight, sedentary individuals interested in losing fat. Insight into the skeletal muscle adaptation to HIIE has mainly been achieved using this type of exercise however, as this protocol is extremely hard, subjects have to be highly motivated to tolerate the accompanying discomfiture. This protocol amounts to 3 to 4 min of exercise per session with each session being typically performed 3 times a week for 2 to 6 weeks. ![]() Subjects typically perform the Wingate test 4 to 6 times separated by 4 min of recovery. The most utilized protocol in past research has been the Wingate test which consists of 30 s of all-out sprint with a hard resistance. Subjects studied have included adolescents, young men and women, older individuals, and a number of patient groups. Most commonly the sprints are performed on a stationary cycle ergometer at an intensity in excess of 90% of maximal oxygen uptake ( V ˙ O 2 max ). The length of both the sprint and recovery periods has varied from 6 s to 4 min. HIIE protocols have varied considerably but typically involve repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. Accumulating evidence suggests that high-intensity intermittent exercise (HIIE) has the potential to be an economical and effective exercise protocol for reducing fat of overweight individuals. Thus, exercise protocols that can be carried out by overweight, inactive individuals that more effectively reduce body fat are required. Disappointingly, these kinds of protocols have led to negligible weight loss. Most exercise protocols designed to induce fat loss have focused on regular steady state exercise such as walking and jogging at a moderate intensity.
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