Wednesday 15 October 2008 photo 1/1
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Fick ett mail av en kille som heter Craig Ballantyne från Turbulencetraining.com och TTmembers.com, där han blev jätteglad för en ny studie som har gjorts på feta(obese=feta) kvinnor i "average" 51-årsåldern. De delades upp i två grupper där ena gruppen skulle få träna med vanlig, lång Cardio(alltså att gå/jogga jättelånga sträckor, och träna på ett sätt som inte blir tungt) medan den andra gruppen fick träna på HIC(High Intensity Cardio, väldigt likt intervallträning). Här är vad han skrev:
A lot of folks are happy to hear it, and thankful for the results
they get when they switch over to interval training.
Other folks and aerobic instructors aren't so happy, and even burn
me in effigy in the streets. (Okay, they aren't doing that...yet.
Just wait till my book comes out in the next month...then they will!)
And these "pro-LIE cardio" folks aren't going to like the latest
cardio research study that shows...
Cardio works for fat loss...as long as it is high-intensity cardio.
On the other hand, LIE cardio does NOT work for fat loss.
Researchers at the University of Virginia assigned 27 obese women
(average age 51 years) to one of three groups...
1) No exercise training/control
2) 5 days per week of Low-intensity exercise (LIE) - gotta love
that acronym...truly represents the "slow cardio lie"
3) 3 days per week of high-intensity cardio exercise (HIC) plus 2
days per week of LIE
The high-intensity cardio was done above the Lactate Threshold.
Training at your Lactate Threshold is a painful experience, because
that is the intensity level where lactic acid will start to
accumulate in your blood.
A real fit person can exercise at Lactate Threshold for about 30
minutes. But again, it is VERY uncomfortable. Actually, that's not even
the right word...it's downright brutal!
In this study, the subjects exercised in every session (both LIE and
HIC) long enough to burn 400 calories...so neither group burned more
calories than the other. It's just that the HIC burned calories in
shorter, more intense workouts
(For the science folks, here's the reference:
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition. Irving
BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser
GA, Weltman A.)
The shocking results showed...
High-intensity cardio kicked the LIE's butt.
Actually, it also showed that LIE didn't do anything. The subjects
in the Low-Intensity Exercise Cardio group did NOT burn fat. So I
send out another "Hiss and Boooo" to low-intensity cardio.
On the other hand, the HIC (high-intensity cardio) group lost a
significant amount of abdominal fat.
So once again, research shows that...
a) Exercising harder results in more fat loss in less time
b) Only hard exercise burns belly fat
c) The cardio LIE doesn't do much for fat loss
Så där har vi det. Som en annan inspirerande "grabb" jag håller koll på, som är en av mina inspirations-källor, nämligen Vince Delmonte. Han säger såhär om att gå ned i vikt.
"Once you discover fat loss is HARD..
..then it becomes EASY "
tänk på DET ett tag
A lot of folks are happy to hear it, and thankful for the results
they get when they switch over to interval training.
Other folks and aerobic instructors aren't so happy, and even burn
me in effigy in the streets. (Okay, they aren't doing that...yet.
Just wait till my book comes out in the next month...then they will!)
And these "pro-LIE cardio" folks aren't going to like the latest
cardio research study that shows...
Cardio works for fat loss...as long as it is high-intensity cardio.
On the other hand, LIE cardio does NOT work for fat loss.
Researchers at the University of Virginia assigned 27 obese women
(average age 51 years) to one of three groups...
1) No exercise training/control
2) 5 days per week of Low-intensity exercise (LIE) - gotta love
that acronym...truly represents the "slow cardio lie"
3) 3 days per week of high-intensity cardio exercise (HIC) plus 2
days per week of LIE
The high-intensity cardio was done above the Lactate Threshold.
Training at your Lactate Threshold is a painful experience, because
that is the intensity level where lactic acid will start to
accumulate in your blood.
A real fit person can exercise at Lactate Threshold for about 30
minutes. But again, it is VERY uncomfortable. Actually, that's not even
the right word...it's downright brutal!
In this study, the subjects exercised in every session (both LIE and
HIC) long enough to burn 400 calories...so neither group burned more
calories than the other. It's just that the HIC burned calories in
shorter, more intense workouts
(For the science folks, here's the reference:
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition. Irving
BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser
GA, Weltman A.)
The shocking results showed...
High-intensity cardio kicked the LIE's butt.
Actually, it also showed that LIE didn't do anything. The subjects
in the Low-Intensity Exercise Cardio group did NOT burn fat. So I
send out another "Hiss and Boooo" to low-intensity cardio.
On the other hand, the HIC (high-intensity cardio) group lost a
significant amount of abdominal fat.
So once again, research shows that...
a) Exercising harder results in more fat loss in less time
b) Only hard exercise burns belly fat
c) The cardio LIE doesn't do much for fat loss
Så där har vi det. Som en annan inspirerande "grabb" jag håller koll på, som är en av mina inspirations-källor, nämligen Vince Delmonte. Han säger såhär om att gå ned i vikt.
"Once you discover fat loss is HARD..
..then it becomes EASY "
tänk på DET ett tag
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