What is better... 3 months of HIGH intensity interval training OR MODERATE endurance training

Researchers have looked at the following health factors

fat metabolism

cardiorespiratory function

mitochondrial respiration

Researchers found that HIGH intensity training was MORE effective in improving and maintaining VO2 peak and fat oxidation after a 4 month follow up

Here are some exercise examples

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Reference

Eur J Appl Physiol

. 2020 Aug;120(8):1787-1803. doi: 10.1007/s00421-020-04409-2. Epub 2020 Jun 8.

Effects of 3-month high-intensity interval training vs. moderate endurance training and 4-month follow-up on fat metabolism, cardiorespiratory function and mitochondrial respiration in obese adults