Intermittent Fasting + HIIT: Fitness Fad or Fix? скачать в хорошем качестве

Intermittent Fasting + HIIT: Fitness Fad or Fix?

The combination of two challenging lifestyle choices appears to be more effective than either alone, according to a new study. https://www.medscape.com/viewarticle/... -- TRANSCRIPT -- Welcome to Impact Factor, your weekly dose of commentary on a new medical study. I'm Dr F. Perry Wilson of the Yale School of Medicine. Let's be honest: Although as physicians we have the power of the prescription pad, so much of health, in the end, comes down to lifestyle. Of course, taking a pill is often way easier than changing your longstanding habits. And what's worse, doesn't it always seem like the lifestyle stuff that is good for your health is unpleasant? Two recent lifestyle interventions that I have tried and find really not enjoyable are time-restricted eating (also known as intermittent fasting) and high-intensity interval training, or HIIT. The former leaves me hangry for half the day; the latter is, well, it's just really hard compared with my usual jog. But given the rule of unpleasant lifestyle changes, I knew as soon as I saw this week's study what the result would be. What if we combined time-restricted eating with high-intensity interval training? I'm referring to this study, appearing in PLOS ONE from Ranya Ameur and colleagues, which is a small trial that enrolled otherwise healthy women with a BMI greater than 30 and randomized them to one of three conditions. First was time-restricted eating. Women in this group could eat whatever they wanted, but only from 8 AM to 4 PM daily. Second: high-intensity functional training. This is a variant of high-intensity interval training which focuses a bit more on resistance exercise than on pure cardiovascular stuff but has the same vibe of doing brief bursts of intensive activity followed by a cool-down period. Third: a combination of the two. Sounds rough to me. The study was otherwise straightforward. At baseline, researchers collected data on body composition and dietary intake, and measured blood pressure, glucose, insulin, and lipid biomarkers. A 12-week intervention period followed, after which all of this stuff was measured again. Now, you may have noticed that there is no control group in this study. We'll come back to that — a few times. I have translated the numbers in the paper to percent changes to make things graphable and a little bit more interpretable. Let me walk you through some of the outcomes here. First off, body composition metrics. You can see that all three groups lost weight — on average, around 10% of body weight which, for a 12-week intervention, is fairly impressive. BMI and waist circumference went down as well, and, interestingly, much of the weight loss here was in fat mass, not fat-free mass. Most interventions that lead to weight loss — and I'm including some of the newer drugs here — lead to both fat and muscle loss. That might not be as bad as it sounds; the truth is that muscle mass increases as fat increases because of the simple fact that if you're carrying more weight when you walk around, your leg muscles get bigger. But to preserve muscle mass in the face of fat loss is sort of a Goldilocks finding, and, based on these results, there's a suggestion that the high-intensity functional training helps to do just that. Transcript in its entirety can be found by clicking here: https://www.medscape.com/viewarticle/...