Exercise Harder, Not Longer (Men's Journal)

If you want to lower your triglyceride levels (a marker for increasing fat storage), interval exercise does a better job at this task than does steady-state exercise. Some of the best forms of HIIT (high-intensity interval training) are running stadiums, sprints, and jumps, but you can also utilize most cardio machines, such as spin bikes, rowers (the two best, imo), and elipticals.


Full Citation:
Trombold JR, Christmas KM, Machin DR, Kim I-Y, and Coyle EF. (2013, Mar 15). Acute High-Intensity Endurance Exercise is More Effective than Moderate-Intensity Exercise for Attenuation of Postprandial Triglyceride Elevation. Journal of Applied Physiology, 114(6):792-800. DOI: 10.​1152/​japplphysiol.​01028.​2012 [ePub Jan 31, 2013]

Exercise Harder, Not Longer

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Intense workouts are the best way to fight fat

An intense workout is the most efficient way to fight fat, according to new research. Experts have long known that regular exercise helps lower the spike in triglycerides (fat in your blood) that happens after you eat. But a study by the University of Texas suggests that interval training may lower triglyceride levels more than working out longer but not as hard. "The different intensities might modify the way fat and carbohydrates are burned or stored after exercise," says lead researcher Justin Trombold. "By exercising a bit harder, you could save time and get similar, if not better, health benefits." 

– Melaina Juntti

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Here is the abstract of original research article - unfortunately, it's not open access.

Acute High-Intensity Endurance Exercise is More Effective than Moderate-Intensity Exercise for Attenuation of Postprandial Triglyceride Elevation

Justin R. Trombold Ph.D, Kevin M. Christmas, Daniel R. Machin, Il-Young Kim, and Edward F. Coyle

Abstract

Acute exercise has been shown to attenuate postprandial plasma triglyceride elevation (PPTG); however the direct contribution of exercise intensity is less well understood. The purpose of this study was to examine the effects of exercise intensity on PPTG and postprandial fat oxidation. Healthy, young men (n=6) performed one of three experimental treatments: non-exercise control (CON), moderate-intensity (MIE; 50% VO2 peak for 60 min), or isoenergetic high-intensity exercise (HIE; alternating 2 min at 25% and 2 min at 90% VO2 peak). The morning after the exercise, a standardized meal was provided (16 kcal/kg BM; 1.02 g fat/kg, 1.36 g CHO/kg, 0.31 g PRO/kg) and measurements of plasma concentrations of triglyceride (TG), glucose, insulin and β-hydroxybutyrate were made in the fasted condition and hourly for 6 h postprandial. Indirect calorimetry was used to determine fat oxidation in the fasted condition and 2, 4 and 6 h postprandial. Compared to CON, both MIE and HIE significantly attenuated PPTG (Incremental AUC) [75.2 (15.5) %, p = 0.033 and 54.9 (13.5) %, p = 0.001], with HIE also significantly lower than MIE (p = 0.03). Postprandial fat oxidation was significantly higher in MIE [83.3 (10.6) % of total energy expenditure) and HIE (89.1 (9.8) % of total] compared to CON [69.0 (16.1) % of total; p = 0.039 and; p = 0.018, respectively], with HIE significantly greater than MIE (p = 0.012). We conclude that, despite similar energy expenditure, HIE was more effective than MIE for lowering PPTG and increasing postprandial fat oxidation.