Comparative Analysis of Interval Training vs. Continuous Training for Weight Loss: Research Outline
DOI: https://doi.org/10.62517/jmpe.202518208
Author(s)
Hu Jinzhe
Affiliation(s)
Xi’an Shiyou University, Xi'an, Shaanxi, China
Abstract
In recent years, obesity has become an increasingly serious issue, and exercise is widely recognized as a scientifically effective method for weight loss. Interval training (such as HIIT) and continuous training (such as jogging) are two mainstream exercise approaches, but their effects on weight loss differ significantly. This paper compares and analyzes the physiological mechanisms, fat-burning patterns, and suitability for different populations of these two training methods, exploring their short-term and long-term effects on weight loss. Research indicates that interval training, through high-intensity exercise, stimulates the EPOC (excess post-exercise oxygen consumption) effect, rapidly boosting metabolic rate and promoting fat burning, making it particularly suitable for individuals with limited time but good physical fitness. In contrast, continuous training relies on steady fat oxidation and is more suitable for beginners or endurance-focused individuals. Over the long term, interval training may be harder to sustain due to its high intensity, while continuous training is easier to maintain as a habit but may encounter plateaus. The comparative analysis shows that both training methods have their own advantages and disadvantages, and individuals should choose the most suitable approach based on their personal circumstances or combine both for optimal results. Future research could further explore the effectiveness of different training combinations for specific populations to provide more precise exercise guidance.
Keywords
Interval Training; Continuous Training; Weight Loss Effect; Hiit; Epoc Effect; Fat Burning; Exercise Metabolism
References
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