Training for Fitness & Weight Loss

Improving your fitness is one of the most powerful things you can do for your long-term health, yet many people still underestimate just how strongly aerobic fitness predicts cardiovascular risk, disease outcomes and overall longevity.

Why fitness is so important

Decades of research show a strong association between poor aerobic fitness (VO₂ max) and increased risk of cardiovascular events and all-cause mortality. People with low fitness levels can face up to three times the risk of death, even when their body weight is considered “normal.”

In fact, studies show that individuals who are overweight or obese but have good fitness levels often have better long-term health outcomes than lean individuals who are unfit.

A major study involving more than 32,000 adults found that people with low fitness had significantly higher rates of heart disease and mortality — even when other risk factors such as high cholesterol or smoking were accounted for.

The message is clear: fitness protects your health, regardless of body size.

Weight loss vs fat loss: why the distinction matters

Many people focus on “weight loss,” yet what truly matters is body composition, the balance of fat, muscle, water and bone. A standard scale can’t distinguish between fat loss and muscle loss, and losing muscle over time reduces metabolic health, strength and longevity.

Shifting your mindset from weight loss to fat loss is essential for better health outcomes. Understanding your metabolic health is just as important.

HIIT vs steady-state cardio: what does the science say?

Fitness trends have heavily promoted HIIT (high-intensity interval training) as the fastest way to lose weight and boost fitness. But is high intensity always better?

What is HIIT?

Training performed at 85–95% of your maximum heart rate, originally adapted from sprint-interval training used by elite athletes.

What is steady state?

Moderate-intensity continuous training (MICT) performed at a consistent, sustainable pace.

What research shows

Studies consistently show that both interval training and steady-state cardio can improve fitness — the differences lie in time efficiency, enjoyment and how your body responds.

A 2015 study compared three types of workouts over eight weeks: Tabata-style HIIT, steady-state cardio and a longer-rest interval method (the Meyer protocol). All groups improved their VO₂ max, meaning all forms of training boosted aerobic fitness. Tabata delivered results in the shortest time, but it was also the least enjoyable, which matters for long-term consistency.

A study published in the Journal of Diabetes Research found that all forms of exercise reduced total body fat, but HIIT and sprint intervals were better at reducing visceral fat — the type that surrounds organs — likely because they lead to a higher calorie burn after exercise.

The LifeSprints study found similar results: moderate-intensity intervals produced up to three times the fat loss of steady-state exercise, in half the time, when programmed properly.

However, more intensity isn’t always better. At extremely high effort, lactic acid builds up and can interfere with the release of epinephrine, a key hormone involved in breaking down fat. In other words:

HIIT only works when done at the right intensity — too hard or too often can actually be less effective.

So what’s the best exercise approach?

It depends entirely on your goals — and your current fitness level.

For general health:

A mix of steady-state and interval training is ideal.

For fat loss:

Interval training can be more time-efficient, but only if performed at a true high intensity.

For fitness improvements:

Both HIIT and steady-state work — consistency matters more than modality.

Key takeaways

• Something is always better than nothing. If you’re inactive, start with brisk walking.
  
  

• Diet matters. You can’t out-train poor nutrition. (One Tim Tam = 41 mins of walking!)
  
  

• Mix your training styles to avoid boredom, reduce injury risk and improve adherence.
  
  

• Use high intensity carefully. Your body must be ready for it.
  
  

• Have a plan. Schedule your workouts and track your progress.
  
  

• Training is individual. What works for someone else may not be right for you.
  
  

• Seek professional support. A qualified Exercise Physiologist can tailor your plan.
  
  

• Consistency beats perfection every time.
  
  

• If you haven’t exercised for a long time or are new to high-intensity training, a medical review before starting is essential.