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Want to Burn More Fat During Exercise? Take a Break

Allowing time for a rest period during your workout burns more fat than exercising for one continuous session, according to a Japanese study that could change the way we look at exercise.

The unprecedented study compared the workout sessions of seven healthy men with an average age of 25. Their respiratory gas and heart rate were monitored, and blood samples taken, while they performed the following scenarios:
  • A 60-minute workout on a cycling machine, followed by a 60-minute rest period (single)
  • Two 30-minute workouts on a cycling machine with a 20-minute rest in between, and a 60-minute recovery period at the end (repeated)
  • A 60-minute rest period (for control purposes)
It was found that the participants had a greater amount of fat breakdown, or lipolysis, during the repeated session than the single session.

Meanwhile, the repeated trial caused a greater increase in free fatty acids and glycerol, which are released when stored fat is burned, than did the single trial. Also during the repeated session, levels of epinephrine increased and levels of insulin decreased much more than during the single session -- a combination that may have further contributed to fat breakdown.

Current recommendations by The American College of Sports Medicine to exercise for a duration of 45 to 60 minutes may therefore not be the most effective, the researchers say. Splitting up a longer exercise session with a rest period may be more beneficial, helping people to better manage and control their weight.

Journal of Applied Physiology 102(6):2158-64 June 2007

Science Blog July 18, 2007



Dr. Mercola''s Comments Dr. Mercola's Comments:

The evidence continues to mount that shorter bursts of activity with rest periods in between is one of the most effective ways to exercise. This alternating technique, known as interval training or high-intensity interval training, has been around for decades but is experiencing newfound popularity as its benefits are publicized.

This most recent study confirmed that interval training results in more fat burned -- even when the session was not done at an extremely high intensity -- and a study earlier this year found that it can improve your cardiovascular fitness and your body’s ability to burn fat.

During my college years, and about 15 years after that, I used to do interval training, but stopped it and just did endurance training since I haven't regularly competed for 15 years. I had no idea that the interval training had so many other benefits.

Now however, as the benefits of interval training keep pouring in,  I have been reawakened to the importance of short bursts of activity done at a very high intensity to reach your optimum level of fitness. Therefore, I now incorporate interval training (sprints) with endurance cardio training (running), pull-ups, dips and singles tennis (when I can find someone to join me!) You certainly don't have to run to achieve these benefits, and can receive similar effects using properly supervised weight training.

I believe that incorporating interval training into your exercise routine will be a welcome relief for most, particularly those who dread hour-long cardio workouts.

Although interval training requires intense periods of exercise (more intense than you may have normally done), the session is broken up with periods of rest, so it really goes by much faster yet produces excellent results.  This technique should help just about everyone who uses it;  just be sure to start out at your own pace.

So remember, along with some endurance cardio training, be sure you are also incorporating interval-type training and strength training into your exercise routine.  As with many things in life, when it comes to exercise, having some variety built in will help you to get the most comprehensive results for your mind and body.



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Comment on This Article Community Comments (40)
 
 
Posted On Jul 19, 2007
To the McD's old jingle:

YOU DESERVE A BREAK TODAY, SO GET UP AND GET AWAY, TO VITAL VOTES!!!

 
Russ Bianchi
Savvy User Savvy User, Joined On 9/2006
Russ Bianchi  
 
 
 
Posted On Jul 20, 2007
I don't have the time to rest 20 mins and go at it again for another 30.  Some days i only have 20 mins to do my workout.  So i discovered a new workout program that burn more fat than anything i've tried and the best part is that you only need 15-20 mins to do this routine!  it's called

High Intensity Interval Training (HIIT).  

HIIT has been shown to burn more fat effectively throughout the next 24 hrs after the training while traditional low intensity cardio only burns fat during the exercise session and maybe about an hour after.  HIIT also helps build strength and increases your resting metabolic rate (RMR), which explains the longer fat burning period.  HIIT can be performed on any cardio equipment (bicycle, elliptical, etc) or what i do sometimes is go outside and run/jog.  I'll use the running as an example...

There are various versions of HIIT but the basic idea is to start with a warmup period and then switch between high intensity and low intensity workload.  For example, when i'm running, i'll start with 5 mins of jogging, then the next 30 seconds i'll sprint as fast as i can and then switch back to jogging for 30 seconds.  Repeat for 10 mins.  By then you'll have done 15 mins of the most exciting and demanding workout you'll ever tried.   Your first time doing HIIT will leave you gasping for air after 8 mins like i did.   

If you're bored or have hit a plataeu with your normal cardio routine, give HIIT a try. 

There's another more demanding routine than hiit and only requires 4 mins of your time.  I've tried this and it's the SHIT!  SHIT = Super High Intensity Training!  ok i made that acronym up but the 4 minute workout does exist.  google it. 




 
seaweed
Savvy User Savvy User, Joined On 9/2006
seaweed  
Replied

Laura Ramsey
Novice User Novice User Joined On 6/2006
Laura Ramsey  
 
Posted On Jul 23, 2007
High Intesity Interval Training is also recommended in the Body-For-Life program with a 20 minute maximum.  As with Seaweed's HIIT, one can use any piece of equipment:  bike, treadmill, elliptical, or good-ol-running on the track. 

The basics are this (adjust treadmill speed/incline for your needs):

2 minute warm-up (i.e. walk at 3.5 on treadmill)

1 minute increase speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

1 minute at lower speed (treadmill 4.0)
1 minute increase speed (treadmill 4.5)
1 minute increase speed (treadmill 5.0)
1 minute increase speed (treadmill 5.5)

Repeat last 4 minutes

Repeat last 4 minutes PLUS
1 minute increase speed (treadmill 6.0)

1minute cool down.... you are done!

One note of caution:  I started doing this on the elliptical and increased my resistance instead of increasing my speed.  While it was an excellent cardio workout, I overtaxed my thigh/glute muscles and they needed quite a bit of time to recover.  My sports therapist recommended doing a muscle-building set only 2x per week and doing a more relaxed 20 minute interval on the other days to allow my body time to recover.  I do lots of yoga to balance it all out.


samurai
Savvy User Savvy User Joined On 4/2007
samurai  
 
Posted On Aug 07, 2007

That is the P.A.C.E. program that Dr. Mercola has already posted.



C Ed Wright
Savvy User Savvy User Joined On 6/2007
C Ed Wright  
 
Posted On Aug 08, 2007

Very interesting.  That's almost exactly what I surmised elsewhere, taken to a higher level.  I suggested maybe 15/10, 15/10, because that's more natural activity than 30/20, 30/20, which is more natural than 60 straight; but HIIT as you described is exactly what people might do in real-world situations:  Run like hell for a moment, then catch your breath when you can after that moment is up (in other words, the 'emergency' is 'over').  Makes perfect sense!

And you say it works, even better than expected.  And it doesn't require an hour.  Perfect!

So, in practice, for example, jog around a couple/few blocks (depending), then RACE to the end of the block, then jog a moment more, then just hang out for a few...?  I think maybe a lot of us need to try that, maybe an hour after dinner.  We can DO this.  Even if we can't do an hour at the gym, in actual practice, for whatever reason.

Dr. D'Adamo says Type O's benefit from long hard exercise but Type A's are too exhausted by that and need a lower-stress workout like Tai Chi for example.  I don't think anyone ever cranked up their metabolism with Tai Chi, however.  But this HIIT should work for all Types -- if it didn't, that Type would probably have been exterminated [some 55+] centuries ago!


 
 
 
Posted On Jul 19, 2007
Makes sense, when your body has reached it's maximum capacity for fat burning it shuts down that area.  So a rest would seem logical to allow your body to reset itself.

Mary

 
mmc88121
Moderator User Moderator User, Joined On 11/2006
mmc88121  
 
 
 
Posted On Jul 20, 2007
There seems to be some confusion with this article, so let me try to clear it up a bit--seaweed has it right though.

Interval training is something actively used by sprinters.

The most basic form of interval training is to sprint 100m and then jog 100m and repeat.  You really don't have to keep up at it for very long.  With this type of exercise, you'll find yourself maxed out in a couple of minutes.

There's an even more advanced form of it that goes like this:

Sprint 100, jog 100 x4
Sprint 200, jog 100 x2
Sprint 300, jog 50 x2
Sprint 400, jog 50 x2

The major keys here are to always warm up and set goals for yourself.  And for heaven's sake, be sure to stretch and jog a lap around the track after you're done.  Warming up and cooling down are really the best ways to prevent injury.

These, of course, only apply to running.  The same basic principles can be used in weight lifting as well.

 
Terse
Novice User Novice User, Joined On 2/2007
Terse  
Replied

seaweed
Savvy User Savvy User Joined On 9/2006
seaweed  
 
Posted On Jul 20, 2007
Hi Terse,
The article doesn't talk about interval training.  They studied the traditional low intensity cardio workout of two 30 min sessions with a 20 min rest in between  vs.  60 mins continuous workout. 

The Interval training we're talking about only allow 30 seconds to 1 min rest.  Actually, the rest period is not a rest at all; you're still going at it but at a low intensity. 

You're right, i forgot to mention a cooling down period and stretching.  that's important.  





neroli moonstone
Apprentice User Apprentice User Joined On 6/2007
neroli moonstone  
 
Posted On Jul 21, 2007
What about heart rate? When I train I keep my heart rate above 130 for ten minutes and then decrease again to 115 for  about five minutes then bring it up again. I guess that if I kept the rate up between 130 and 170 for 30 minutes , then decreased to 115 to 130 for twenty minutes this is the type of interval training the article mentions? What do you think of that? Love Dom ox

 
 
 
Posted On Aug 07, 2007

I seriously suggest you to do high intensity training. Hill sprints or stair sprints can quickly eliminate the need for long drawn out cardio work-outs and you will definitely have less injuries. Remember between each sprint to take a 45-60 sec. rest, warm up properly and stretch afterwards.


 
schoncas
Novice User Novice User, Joined On 6/2006
schoncas  
 
 
 
 
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