CLINICAL KNOWLEDGE MAGAZINE
4 min read
Interval Training and Fat Reduction
Katarzyna Mazur
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Diets Premium Medical Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 4 min |
| Diets Premium Medical Expert Katarzyna Mazur | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Over the past few years, a significant increase in obesity rates has been observed in Poland and worldwide. Nowadays, machines carry out most tasks for us. We commute to work, school, or shop using cars or public transport. Instead of walking, we participate in online conversations, and our homes are cleaned by special robots. Fortunately, public awareness of the significant role of daily physical activity for health is increasing. However, people are seeking the most effective methods for weight loss. In recent years, high-intensity interval training has gained immense popularity. But is it worth considering whether it is suitable for everyone?
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What is HIIT-type interval training?
HIIT-type interval training consists of performing exercises of high intensity, interspersed with moderate physical activity. Interval training is most commonly associated with running, cycling, or exercising on a rowing ergometer. This type of physical activity can also be performed based on exercises such as squats, push-ups, pull-ups, burpees, or exercises with kettlebells or dumbbells. However, it is important to remember to use proper technique to avoid injury. The benefits of interval training include saving time and increasing endurance and cardiovascular function. Research has also been conducted that shows that interval training helps to lower cholesterol levels and reduce the risk of diabetes and obesity. However, it is important to note that interval training due to its high intensity is not suitable for beginners who have not engaged in physical activity for a long time. People with heart disease, circulation problems, or joint problems should also consult their doctor before starting this type of physical activity.
Comparison of strength training and interval training
In fitness centers, one often encounters individuals who proceed to cardio stations after completing strength exercises and perform intervals that are often as long as the strength training itself. Many fitness enthusiasts are unaware that strength training can also be viewed as interval training, where there are periods of intense work interspersed with periods of rest. It is important to emphasize that both weight training and interval training are dominated by anaerobic processes, so if we perform intense aerobic workouts immediately after strength training, it can lead to an overlap of effects and overload of the nervous system, muscles, and joints, which can lead to injuries or damage. If the trainee is able to perform such an intense interval training after strength training, it probably means that the strength training was not intense enough.
Is it worthwhile to participate in interval training?
High-intensity interval training can offer a multitude of health benefits. While those who do not engage in daily strength training can effectively incorporate high-intensity training units into their schedules, individuals who regularly participate in strength training should consider whether it is worthwhile to perform high-intensity units as a form of aerobic activity. As strength training is also a form of interval training, classic moderate-intensity cardio workouts may be a significantly better choice. Applying this protocol in conjunction with a negative calorie-balanced diet can yield outstanding results.
Summary
Interval training may be a superb choice for individuals who do not engage in strength training.. The most crucial aspect is ensuring that the technique is correct to prevent injuries or injuries.. On the other hand, those who regularly engage in strength training should contemplate whether intervals will genuinely assist them in achieving their objective.. It is evident that performing HIIT training immediately after strength training is not a clever idea, as the exhausted body is more susceptible to injury after an arduous workout, it is pointless to overburden it further.. A significantly superior alternative may be to execute a cardio workout of moderate intensity.
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Katarzyna Mazur
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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