Mixed
Interval training (IT) and moderate intensity continuous training (MICT) produce equivalent changes in whole-body fat mass and lean mass when compared directly.
You do not need to train at high intensities to lose fat or build muscle. Moderate intensity continuous training (MICT) is just as effective as interval training (IT) for changing body composition. Choose the intensity you can sustain consistently, as the physiological outcome regarding fat and lean mass is essentially the same.
Our findings provide compelling evidence that the intensity of effort during endurance exercise has minimal influence on longitudinal changes in fat mass and lean mass.
Why this rating
High certainty evidence based on a multilevel meta-analysis of 54 randomized controlled trials using GRADE assessment.
Source
How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training
James Steele et al. · 2021
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