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Diet, Health, Fitness, Lifestyle & Wellness

Fat Burning Is Maximized With High Intensity Exercise

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by Jake Dowd on March 3, 2015.

Burning fat is difficult, but simple; high intensity exercise is better for shedding unwanted fat. High intensity exercise usually involves intervals, but can be as simple as raising inclination on the treadmill or speeding up.

Spending an hour or an hour and a half at the gym solely on the treadmill with low intensity is not the way to go for changing that spare tire and losing fat. Spending an hour at the gym may drench the person in sweat, but it is not maximizing the fat burning process.

Another benefit of the higher intensity is that it burns more fat in less time. A person who uses higher intensity or HIIT (high-intensity interval training) cardio (cardiovascular activity), may see that their workout times will go down from one hour to anywhere from 10 minutes to 40 minutes.

Admittedly if someone is trying to lose a few pounds of fat, low intensity cardio will do the trick. However, higher intensity or HIIT cardio will make it so that more fat will be lost.

Yes some exercise is better than no exercise, but when making an effort to ramp things up a bit to burn more fat, HIIT or high intensity cardio exercise may be the way to go. The catch is that the cardio exercise session has to be intense.

An item that is needed for the first option is a timer (usually on the machine). Here are two ways it is done, pick a cardio machine such as an elliptical, indoor bike, rowing machine, or even the track. Set the resistance to a more difficult setting but that can still be moved easily.

Look at the timer and do the movement for 45 seconds and then do the movement much faster for 15 seconds. When the timer reaches one minute, repeat the low intensity cardio for 45 seconds followed by higher intensity for 15 seconds. When on a track just sprint for 15 seconds and walk or jog for 45 seconds. Complete at least 10 minutes or ten rounds, to maximize fat loss, do 20 minutes.

Another option is to simply perform a higher intensity exercise such as a higher incline or higher resistance on any of the cardio equipment that applies. This option is easy and simple according to Robert Ross an exercise physiologist at the Queen’s University in Canada, he said “It was very doable.”

In addition to the weight loss, the intense exercises are said to regulate blood sugar better than low intensity cardio because of the muscle’s absorption of sugar from the blood. People usually do not pay attention to blood sugar unless they are diabetic or pre-diabetic, but blood sugar to do with more than just body fat according to Dr. Timothy Church, professor of preventative        medicine at the Pennington Biomedical Research Center in Louisiana.

A majority of the research conducted on exercise had little to do with intensity. In a recent six month study, participants were assigned to three different groups; one with low intensity for 30 minutes, the second with low intensity for 60 minutes, and the third with higher intensity but for 40 minutes. The second and third groups burned the same amount of calories but the third group burned the calories in less time. The same amount of fat was lost in the second and third groups but the third group had better blood sugar levels.

What is intense for an inexperienced person is usually not intense for someone who is an athlete. Intensity is based on the heart rate of an individual or just how he or she feels; fat burning is maximized with high intensity and when it is not easy to complete the exercise.

Sources:  Time  Doctors Lounge  Today Health  Muscle&Fitness
Source:  guardianlv.com
exercise

No more excuses!
Just 2.5 minutes of intense exercise a day can burn 200 calories

By ANNA HODGEKISS   12 October 2012 
If your usual excuse for not exercising is a lack of time, then it’s bad news.
Exercising intensely for as little as 2.5 minutes a day can burn around 200 calories, say researchers from Colorado State University.
They compared the energy expenditure of a group of men on two different days – one spent watching TV, the other doing high-intensity exercise followed by long periods of recovery.
High-intensity exercise is where maximum effort is put in to work the body as hard as possible.
The theory is that a quick burst of sprinting is more productive than jogging or walking for a prolonged period.
To determine how many calories a typical sprint interval training workout might burn, lead researcher Kyle Sevits and his colleagues recruited five healthy male volunteers, all between the ages of 25 and 31.
Over three days, the men ate a diet calculated to give their bodies exactly the right amount of calories, so they weren’t over or under-eating.
High intensity exercise such as sprinting can be fit into a smaller time frame
After that, they spent one day being sedentary, watching TV, and another exercising.
This involved pedaling as fast as possible on an exercise bike set at a high resistance (i.e. effort rate)  for five 30-second periods.
Each was separated by four-minute periods of recovery, in which they pedalled slowly with very little resistance.
During the intense, 30-second bouts, the researchers coached the volunteers over an intercom system, encouraging them to give 100 per cent effort.
On the sprint interval workout day the men burned an average of an extra 200 calories, despite spending just 2.5 minutes engaged in hard exercise.
‘Research shows that many people start an exercise program but just can’t keep it up,’ said Mr Sevits.
‘The biggest factor people quote is that they don’t have the time to fit in exercise.
‘We hope if exercise can be fit into a smaller period of time,then they may give exercise a go and stick with it.
‘Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many of us gain each year.’
Official guidelines suggest we do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Yet research suggests less than a quarter of people in the UK actually manage it.
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