HIIT: does it make you lose weight more than running?

High-intensity interval training has gained a lot of popularity in recent years because it is an effective way to improve overall fitness.
But how does it work and how can you include it in your regular fitness program?
First of all, let's try to understand what it is and how it works.
This is a type of training that involves performing short but very intense exercises, followed by periods of active recovery or complete rest. Or from the alternation, without recovery, of various short and very intense exercises which, however, affect different body areas
This cycle is repeated a number of times, usually for a total training period of between 15 and 30 minutes.
High-intensity interval training is many and widespread, ranging from the bodybuilder's simple set method for repetitions, to the metabolic training of those who do CrossFit, up to the repetition training of, for example, a runner or swimmer.
High-intensity interval training has become popular thanks to the concept of EPOC, also known as post-exercise oxygen debt. This phenomenon represents an increase in energy consumption in the recovery phase which, according to some, if well exploited, would allow you to lose weight very effectively.
In practice, the metabolism would remain accelerated even after training, to restore the condition of balance; for example, repairing muscles and replenishing energy stores. Consequently, the body would be induced to continue burning calories even after the end of the exercise, especially from fat.
To put it bluntly, this theory is highly questionable. First of all because EPOC does not increase resting consumption as much as many believe. Second, because EPOC is proportional to the training performed; this means that 15 or 20 minutes of training, however intense, will never create an oxygen debt such as to significantly increase calorie expenditure.
An objective advantage, however, is that it is a workout that requires little time; a maximum of half an hour is enough, excluding warm-up, to obtain good results in terms of muscular and metabolic progress.
It's clearly not for everyone. It is not suitable, for example, for obese people or those suffering from serious heart disease or bone and muscle disorders. For this reason, as always, I recommend contacting a personal trainer who can evaluate your individual conditions and recommend the most suitable training program.
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