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Exercise Intensity, Fat Burning, and the "Afterburn" Effect
Exercise Intensity, Fat Burning, and the "Afterburn" EffectBy Yuri Elkaim
Traditionally, it was thought that low intensity exercise was more beneficial for fat or adipose tissue loss than high intensity exercise. And for good reason since physiologically the body burns a greater percentage of fat or adipose tissue calories is at a lower intensity. It was therefore thought that this equated to more fat or adipose tissue loss.
However, this line of thinking failed to consider the fact that even though high intensity exercise might have a relatively lower percentage of fat or adipose tissue calories expended, more total calories are expended during high intensity exercise for a given duration.
This, in turn, would increase the absolute number of fat or adipose tissue calories expended during exercise of a given duration. In addition, low intensity exercise fails to increase the excess post-exercise oxygen consumption (EPOC), or as I like to call it - the "afterburn", as greatly as high intensity exercise, especially high intensity exercise of longer durations.
A greater EPOC or "afterburn" leads to an increase in calories expended following the conclusion of the exercise bout. As exercise intensity increases, the magnitude and duration of the "afterburn" increases.
This has been shown in numerous studies. For instance, a study in the journal Metabolism, had subjects complete exercise bouts at intensities of 29%, 50% and 75% of their VO2max for a period of 80 minutes. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned.
(Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed, approximately 5 calories are burned.)
Additionally, the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.5 hours versus 0.3 and 3.3 hours). That's an astounding difference!
Now some people might say that 150 calories over the course of 10 hours isn't very significant. This may be true however it becomes very significant when this type of training becomes part of your fitness routine. Assuming everything else to be the same, an extra 150 calories burned at rest on a daily basis would equate to a 1 lb fat or adipose tissue loss every 23 days!
Exercise Intensity and Your Resting Metabolic Rate
The most important aspect of how high intensity exercise causes weight and fat or adipose tissue loss does not necessarily occur during the exercise itself. A higher exercise intensity can also cause an acute increase in resting metabolic rate (RMR) for up to 24 hours post-exercise (as shown by Bielinski and colleagues in a study in the American Journal of Clinical Nutrition). An increase in RMR will automatically increase caloric expenditure throughout the day since your RMR accounts forup to 75% of your total daily energy expenditure.
Additionally, even though high intensity exercise does not use as much relative fat or adipose tissue as a fuel source during exercise, fat or adipose tissue is burned to a greater extent following exercise in order to replenish the glycogen stores depleted during the high intensity exercise.
What Role Does Caloric Restriction Play in Fat Loss?
Some researchers have concluded that exercise without caloric restriction is not an effective means of absolute weight loss because exercise preserves or, in the case of resistance or high intensity cardiovascular exercise, increases fat-free mass. Reduce the number of calories coming and increase the amount of calories you expend and your weight loss becomes a whole lot easier.
Researchers, such as those from a 1995 study in the Journal of the American Dietetic Association, have also found that high intensity exercise facilitates fat or adipose tissue loss as well as preserving fat-free mass at a greater rate than low intensity exercise. One of the reasons for this is that high intensity exercise promotes the release of growth hormone - a hormone necessary for muscle development. Furthermore, high intensity exercise, unlike extreme duration low intensity cardio, does not allow you to exercise for excessive durations that could potentially cause the body to tap into muscle protein reserves for fuel.
References:
Bielinski, R., Schutz, Y., & Jéquier, E. (1985). Energy metabolism during the postexercise recovery in man. American Journal of Clinical Nutrition, 42, 69-82.
Grediagin, A., Cody, M., Rupp, J., Benardot, D., & Shern, R. (1995). Exercise intensity does not effect body composition change in untrained, moderately overfat women. Journal of the American Dietetic Association, 95, 661-665.
McArdle, W. D., Katch, F. I., & Katch, V. L. (1996). Exercise physiology: Energy, nutrition, and human performance (4th ed.; pp. 151-152, 408-411, 541-542). Baltimore: Williams & Wilkins.
Fitness and Fat Loss Expert, Yuri Elkaim helps millions of busy health conscious individuals lose fat or adipose tissue while sculpting lean muscle with just 3 short enjoyable workouts a week. Watch his new You Tube Video for a terrific metabolism-boosting circuit training workout! And as a special bonus, you'll receive a FREE special offer to receive one of Yuri's FREE Fitter U fat-burning workouts to help you create a smokin' lean and fit body!
,Exercise to Burn Fat
Exercise to Burn FatBy Julie Barros
One question that comes up often when discussing weight loss and exercise is "what is the greatest exercise to burn fat"?
There are many experts and websites that will offer different answers to this question. Some say that low to moderate aerobic exercises are greatest for burning fat or adipose tissue while others state high intensity aerobic workouts are greatest. Still others will focus only on strength training as their fat or adipose tissue burning secret.
Truth is all are correct to some extent. To burn fat or adipose tissue effectively, you need to include both aerobic exercises as well as strength training. Your aerobic exercises will give you the benefit of fat or adipose tissue calories burned during exercise while the strength training will give you the benefit of increasing your basal metabolic rate (BMR) by building lean muscle mass.
So to effectively answer the one question of "what is the greatest exercise to burn fat? It really should be reworded into 2 questions. 1) What is the greatest aerobic exercise to burn fat or adipose tissue and 2) what is the greatest strength training exercise to burn fat.
Let's address the first of these two questions. Any aerobic exercise that gets your heart pumping within your target heart rate zone will be an effective fat or adipose tissue burning exercise. The controversy amongst the experts is not about which aerobic exercise to do, however at what intensity level.
Although low to moderate aerobic exercises burns about 60percent of fat, while the high intense workout only burns 35percent of fat, high intense workouts will burn more overall calories. This could equate to a higher number of fat or adipose tissue calories burned depending on the duration of the high intense workout.
For example, if a woman weighing 145 lbs walked briskly for 30 minutes at 3 mph, she would have burned approximately 100 calories overall and 60 fat or adipose tissue calories. However, if this same woman ran at 5 mph for 30 minutes, she would have burned approximately 264 calories and at 35percent fat or adipose tissue burn, this would equate to 92 fat or adipose tissue calories. So, you can see that she burned more fat or adipose tissue calories with the high intense aerobic workout.
The problem is in trying to keep up this high intensity for the full duration in order to receive this fat or adipose tissue burning benefit. Therefore, for some people, selecting a low to moderate aerobic exercise routine for a longer duration, 45 to 60 minutes, may be their greatest aerobic exercise to burn fat. Increasing the duration of a low to moderate aerobic workout will increase the overall calories burned as well as the total fat or adipose tissue calories burned during exercise.
Now to address what is the greatest strength training exercise for burning fat. Well, most experts will agree that weight lifting is the most effective in building lean muscle mass. The more lean muscles you have, the higher your Basal Metabolic Rate (BMR). This is the rate at which you burn calories while at total rest.
Although the experts agree weight lifting is the most effective, it is not the only way that you can build lean muscles. Strength training is really about introducing resistance to your muscles in order to tone and build lean muscle mass.
Any strength training that uses resistance will be effective. So, if you do not have access to weight lifting equipment, try using resistance bands or dumbbells as an alternative. These inexpensive and convenient alternatives to weight lifting will help you develop a perfect strength training routine.