Weekly Interval Walking Reduces Body Fat and Improves Fitness

A single weekly session of brisk interval walking may reduce body fat and improve cardiovascular fitness in adults with central obesity. Researchers at The University of Hong Kong (HKUMed) found these benefits were comparable to exercising three times per week. The study involved 315 adults with excess fat around the waist. Participants completed 75 minutes of brisk interval walking in one weekly session.

This finding suggests a practical option for individuals who struggle to fit multiple workouts into their schedules. Obesity is a chronic health condition. Excess abdominal fat is linked to cardiovascular disease and metabolic disorders. Exercise is important for managing obesity and overall health.

Interval training involves alternating between vigorous and lower-intensity exercise. This method can efficiently reduce overall body fat and visceral fat. Traditional exercise guidelines often recommend interval training three days per week. However, this schedule can be challenging due to time constraints.

Researchers conducted a randomized trial in Hong Kong from September 2021 to September 2024. Participants were divided into three groups: one exercising once per week, one exercising three times per week, and a control group. Both exercise groups completed a total of 75 minutes of interval training weekly. The control group received health education.

After 16 weeks, both exercise groups showed similar improvements. They reduced total body fat mass, body fat percentage, and waist circumference. Both groups also improved cardiorespiratory fitness compared to the control group. These results indicate that a once-weekly interval training session can be as effective as three sessions for reducing adiposity and improving fitness.