Researchers at the University of Sfax in Tunisia have found that combining time-restricted eating with high-intensity functional training can lead to better outcomes in terms of body composition and cardiometabolic health than following either practice alone. The study involved 64 women with obesity who were assigned to one of three groups: time-restricted eating (diet only), high-intensity functional training (exercise only), or a combination of both. All three groups experienced significant weight loss and improvements in glucose and lipid levels after 12 weeks, but those in the diet and exercise group saw more pronounced changes in body composition and cardiometabolic parameters.
The researchers note that while both time-restricted eating and intense exercise have their own benefits, combining the two could be more effective for some individuals. Time-restricted eating limits when but not what individuals eat, while high-intensity functional training combines intense aerobic and resistance exercise. The study authors believe that finding the right combination of lifestyle changes to produce sustainable results can be challenging, but their research suggests that combining both practices can lead to improvements in body composition and cardiometabolic health.
Experts caution that this combination of time-restricted eating and high-intensity functional training may not be suitable for everyone. Individuals with certain conditions, such as advanced diabetes, pregnant women, or those with a history of eating disorders, should approach time-restricted eating with caution and seek advice from health professionals. Additionally, some people may find it difficult to maintain a time-restricted eating routine without considering the nutritional content of their meals, leading to potential negative effects on the heart and other body systems.
Despite the potential drawbacks, many individuals already practice time-restricted eating and high-intensity exercise together, reporting benefits such as improved athletic performance, muscle retention, and better digestion. The combination of these strategies can lead to increased resilience to muscle and oxidative damage, enhancements in sleep quality, and higher levels of mental acuity. For seniors, in particular, the combination of time-restricted eating and intense workouts can help boost muscle strength and retention, making it an efficient and holistic approach to health, fitness, and sports training.
While more research is needed to fully understand the impact of combining time-restricted eating with high-intensity functional training, experts believe that aligning meals with circadian rhythms and personal preferences could enhance metabolism and improve body composition. The ideal timing for meals and exercise may vary based on individual lifestyle and metabolic differences, so it’s important to consult with a healthcare professional before starting a time-restricted eating routine. Ultimately, the study findings suggest that combining time-restricted eating with intense exercise could be a promising strategy for improving overall health and fitness.
