Energy balance
High-intensity endurance training (≥70% VO2max or HRmax for 30-minutes, 3-4x/week) or interval training is more effective for body composition changes than low-to-moderate intensity steady-state exercise.
If you prefer cardio, make it count by increasing the intensity. Aim for 30 minutes, 3-4 times a week, at 70% of your max heart rate or VO2 max, or try interval training. This is more effective for fat loss and muscle retention than long, slow, steady-state cardio.
Additionally RT was more effective at reducing fasting insulin levels (ES = 3.5) than ET or ET and RT. Even though generally lower ES than RT, the inclusion of ET was more effective when performed at high intensity (e.g. ≥70% VO2max or HRmax for 30-minutes 3-4x’s/wk), or in an interval training style than when utilizing the relatively common prescribed method of low-to-moderate (e.g., 50-70% VO2max or HRmax for at least equal time) steady state method, ES of 0.35, 0.39, and 0.13 for BM, FM, and FFM respectively.
Why this rating
Meta-analysis data, but specific intensity protocols are aggregated from various studies.
Source
Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis
James E. Clark · Journal of Diabetes & Metabolic Disorders · 2015
DOI 10.1186/s40200-015-0154-1
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