HIIE AND EE: WHICH FOR WEIGHT LOSS? A COMPARISON OF EPOC
K.D.A. Davey, and M.M. Lockard
Willamette University, Salem, OR
In 2009-2010, American obesity rates were at an all-time high of 35.7%. High intensity interval exercise (HIIE) has been suggested as a weight-loss exercise regimen in place of endurance exercise (EE), despite HIIE sessions requiring significantly less energy. Greater EPOC, or increased post-exercise resting energy expenditure (REE), may account for the previously observed weight loss of HIIE compared to EE. PURPOSE: The purpose of this study was to quantify the increases in REE in subjects between 30-50 years old after completing HIIE and EE to determine which exercise protocol elicits larger increases. Furthermore, as HIIE is very vigorous, a secondary goal was to assess long-term exercise sustainability. METHODS: Six adults between 30-50 years underwent baseline REE measurement before HIIE or EE, and again 8 and 24 hours post-exercise. HIIE consisted of four Wingate tests on a cycle ergometer separated by 4.5 minutes. EE was 30 minutes at 60% heart rate reserve on a cycle ergometer. Subjects completed a survey immediately post-exercise to assess exercise sustainability. RESULTS: REE 8 hours post-HIIE was significantly greater than baseline (p=0.010). 24hr HIIE, 8hr EE, and 24hr EE REE approached significant difference from baseline (p≤0.053 for all values). HIIE 8hr REE values approached significant difference from 8hr EE (p=0.086). Survey results reveal HIIE is enjoyable and appropriate to continue long-term. CONCLUSION: HIIE and EE both increase post-exercise caloric expenditure, and evidence presented here suggests HIIE may elicit larger increases than EE. HIIE is an appropriate exercise protocol for weight loss.
Supported by a Carson Grant from Willamette University
Davey, KDA and Lockard, MM
"HIIE AND EE: WHICH FOR WEIGHT LOSS? A COMPARISON OF EPOC,"
International Journal of Exercise Science: Conference Proceedings: Vol. 8:
2, Article 1.
Available at: https://digitalcommons.wku.edu/ijesab/vol8/iss2/1