Sunday, October 21, 2007

You don't need slow boring cardio for fat loss

Another nail in the "aerobics for fat loss" coffin!
Hey Everyone,

I recently read research that showed optimal fat loss training should not necessarily include steady state aerobic work. (this presentation will be available on DVD soon).

I just came across a new study that further supports what I've experienced. Some of this might look like jiberish ( I like to state FACTS) but make it to the end, read it all.

"Basically the results suggest that 3 x 20 mins of intervals for 15 weeks (8s on 12s off) resulted in significantly greater fat loss than 3 x 30-40 min of aerobics at 60% V02 max for the same time period.

About 3 x as much in fact.

Fat loss following 15 weeks of high intensity, intermittent cycle (like Our Boot Camp) ergometer training
Trapp EG and Boutcher SH
University of New South Wales, Sydney, Australia

Previous research has shown that five bouts per week of intermittent high intensity exercise (HIIE) resulted in significantly greater fat loss compared to continuous steady state (SS) exercise (Tremblay et al., 1994).

Purpose: This study examined the effects of three bouts per week of HIIE on fat loss among sedentary young women.

Methods: A total of 45 females, (19–26 years) were required to undergo pre- and posttraining testing including a VO2max test and DEXA. Subjects were randomly assigned to HIIE, steady state, or control groups. Exercising subjects exercised three times a week for 15 weeks under supervision. The HIIE group did 20 min of exercise (8 s sprint, 12 s recovery), whereas SS exercised at 60% VO2max for 30–40 min. Dietary intake was regularly monitored through food diaries.

Results: Mean change for the HIIE group was: total body mass (1.51 ± 3.6 kg), fat mass (2.5 ± 2.6), %body fat (2.6 ± 2.3%), trunk fat (0.14 ± 0.21 kg), and VO2max (0.43 ± 0.16 l/min).

Mean change for the SS group was: total body mass (0.1 ± 2.3 kg), fat mass (0.4 ± 2.1), %body fat (0.6 ± 2.9%), trunk fat (0.1 ± 0.2 kg), and VO2max (0.35 ± 0.06/min).

The control group did not change on any variable.

Conclusions: Twenty minute of HIIE, three times a week for 15 weeks led to significantly greater fat loss compared to steady state exercise.

Anyone who is still using steady state aerobics as the cornerstone of their fat loss program are woefully behind the times."


Basically The Study Shows Interval Style Workout (Boot Camp) for Short Periods of Time (45 minute) 3 times per week, lead to GREATER Fat Loss, Than Long Boring Cardio.

Miami and Pembroke Pines Fitness Boot Camp Starts Oct 29th get More info here

1 comment:

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