Exercise for fat loss is different than exercise for weight loss. It is not just what happens during exercise that matters, but what happens after. Intense weight training and aerobic exercise done in short all-out bursts followed by rest is able to generate a hormonal response that allows you to enjoy an “after-burn” effect for 24-48 hours beyond the actual workout. The traditional aerobic exercise program where slower paced running is done for long periods burns fat during exercise, but has a hormonal effect that will reduce valuable muscle. This approach is not ideal for fat loss since muscle is a major driver of your fat burning metabolism. In order to take advantage of hormonal fat burning, exercise sessions should be short and intense and combine elements of weight and cardiovascular training within the same workout.
A recent study published in the International Journal of Obesity (vol. 32, 2008) looked at intense intermittent exercise (intense bursts of exercise followed by short rests) compared to steady state exercise (like jogging or running). Forty-five healthy women between the ages of 18 and 30 were recruited for the study, divided into three groups, and studied for 15 weeks. One group did high intensity interval type training where they sprinted on a bike for 8s followed by a 12s rest. This was repeated for 20 minutes. Another group did moderately intense peddling that was sustained for 40 minutes. The final group did no exercise.
At the end of the 15 weeks, the high intensity group lost 2.5 pounds of fat while the steady state aerobic group actually gained .6 pounds of fat. A measure of the fat related hormones leptin and insulin were also positively impacted in the high intensity group compared to the aerobic group. This was accomplished with a workout that was half as long (20 minutes vs. 40 minutes) as the steady state group. This study shows that it is not just the amount of exercise that matters, but the quality of exercise that counts most. Short intense exercise changes hormones allowing you to exercise for less time and get better results.
Ref.:http://eightpointsmuaythai.com/blog/?p=65
ไม่มีความคิดเห็น:
แสดงความคิดเห็น