fit info

Is there a fitness subject that you would like to know more about? If so, email me at cpkarkow@sportswestreno.com and let me know! I'll be happy to find out some info and post it here!
Christine

August 5, 2007

What is the best way to burn calories and fat?
Is it better to do consistent, yet low-level aerobics or short, high-intensity workouts?

I get this question all of the time from both my clients and from members out on the weight floor. The answer is "both". This means, you really need to do both long slow distance (which could mean a low-intensity elliptical session lasting one hour or more) AND sessions that incorporate short, high-intensity intervals if you are trying to burn more calories and body fat.

An article in the most recent issue of "Oxygen" states that the largest caloric expenditure is the "After-Burn", or the elevated metabolism that your body maintains for the first few hours after a workout that includes high-intensity intervals. Most studies have found that high-intensity exercise seems to increase this "After-Burn" effect more than lower-intensity workouts of the same duration.

However, when the body is forced to maintain an aerobic level of work for more than 45 minutes, it is forced to tap into fat reserves for a higher percentage of fuel-having burned most of your body's stores of more easily-accessible blood glucose and muscle glycogen during the first 45 minutes of the workout. This can be an effective way to really start to see results in terms of body fat reduction. I always point out that some of the leanest athletes are those who engage in events which demand a prolonged period of aerobic effort. (marathon runners and cyclists, to name a few.)

I always recommend to my clients to target one day a week for a long session. You should work up to an hour-long session gradually in order to give yourself time to adapt and avoid over-use injuries.

On your other cardio days, try to throw in a couple of high-intensity intervals. Again, work up to these gradually. For example, during a 30 minute treadmill workout at a moderate pace, try to run fast for one minute. Then, slow down and recover for two or three minutes. Once your heart rate is back to a comfortable level, run another minute at a fast,intense pace. During your next workout, you might try to run four one-minute intervals instead of two, and so on.

What makes a High-Intensity workout vs a Low Intensity workout? These definitions may vary depending on whom you ask, but in general, 65-70% of your maximum heart rate (220-Your Age) is considered low, and 85-90% would be considered high-intensity.

As is always stated, you should make sure that you are in good cardio- vascular health and consult a physician before starting any exercise program. Even if you have been working out for awhile, if you are over 50 years if age, you should consult your doctor before increasing exercise intensity.
-Christine

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