Neuromuscular training effective in the fight against adipose tissue!
A recent experiment investigated the effectiveness of intensive neuromuscular training to reduce weight and lose body fat.
Due to the fact that the global obesity epidemic is still gaining momentum, this phenomenon is widely reflected in the public health care environment. This is largely due to the fact that obesity predisposes people to serious health problems, such as type 2 diabetes and heart disease. Therefore, the development of effective strategies to prevent obesity and dealing with it is the most important. Current research is about how neuromuscular training can be a potential strategy to support fat loss.
The term neuromuscular refers to the nerves and muscles. The nerves send signals to the muscles in the body to shrink. Neuromuscular training refers to muscle cramps with high intensity, high strength and explosiveness. This type of exercise is effective in increasing the speed at which your muscles react and create strength. One popular and well-known training that includes neuromuscular training is high-intensity interval or HIIT training. HIIT includes cardiovascular events in interval and peripheral programs. A typical HIIT training lasts from 4 to 15 minutes and the absolute maximum is 30 minutes.
A common strategy that helps prevent and deal with obesity is to make lifestyle changes, such as increasing exercise and reducing food intake. Obesity occurs when there is an imbalance between energy intake and expenditure, where the amount of energy from food is favored in relation to the amount of energy used for exercise.
Previously, exercise intervention strategies included moderate or high intensity training, consisting mainly of high strength exercises. An important challenge is to follow the recommendations. While this type of training supports weight loss, helps prevent weight gain and reduces the risk of obesity-related diseases, it can be time-consuming. Low compliance rates are associated with high strength and endurance training programs. That is why many people now wonder whether neuromuscular training or HIIT programs will be more effective because they are much more time-effective.
In developed countries, almost 50% of women qualify as overweight or obese. Therefore, there is a high risk of developing heart and metabolic diseases. A recent study by scientists in Greece has tested whether the introduction of a high-intensity exercise protocol that would use neuromuscular exercises at intervals would be an effective fat loss strategy for overweight / obese women.
Researchers have hypothesized that the use of the neuromuscular training protocol (CINT) in the circuit can be an effective way to increase compliance rates because the program requires less time commitment. This could potentially increase energy use and promote better overall health and well-being. They published their findings in PLOS One.
The study included 49 healthy women with overweight or obesity. They were randomly assigned to a control group, a training group or a training-non-training group. The control group did not train during the 40-week study period. In weeks 1-20 both training groups exercised three times a week. The exercise program included customized HIIT protocols with 10-12 full-body exercises that gradually increased intensity and volume in programs with time intervals. In weeks 21-40, the training group continued the exercises, and the training-non-training group ceased physical activity.
At the beginning, in the middle and at the end of the study, energy, regular physical activity, resting heart rate, body composition, weight, strength and oxygen consumption were studied. In the control group, body fat, waist and hips circuits increased after 40 weeks compared to the initial measurements, but participants in the training group had reduced body mass and body fat. After 40 weeks of training, they also increased strength, endurance and lean mass. Weight gain after training stopped at the participants of the training-non-training group was limited.
The findings also showed that during this long period the energy consumed by the training group exceeds the energy consumed by the participants. The training group also had 94% attendance. After the five-month period of observation, the training gains were reduced, but they were not completely lost when the participants stopped training. Combined with the results of the training and wasting group, the results suggest that this type of training can cause adults to lose weight from the program for a longer time.
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In conclusion, this study showed that the introduction of a high-intensity neuromuscular training program over a period of 10 months resulted in long-lasting and sustained weight loss and fat loss. Given the limited time commitment and positive compliance rates, training with HIIT and neuromuscular training can be ideal lifestyle interventions that can be used in anti-obesity programs.