Mateo74
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Joined: 04 Dec 2009
Posts: 34
Location: Longview,TX
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 Posted: Fri Dec 04, 2009 5:20 pm Post subject: |
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Low Intensity Workout vs. High Intensity Workouts
Low Intensity Workout:
50% MHR = 7 calories per minute
90% of those calories are burning fat tissue
vs.
High Intensity Workout:
75% MHR = 14 calories per minute
60% of those calories are burning fat tissue
From the above figures, it appears that you burn more fat tissue when working at a lower intensity (90% vs. 60% from fat tissue), but these numbers are misleading.
Lets look at them another way:
Low Intensity Workout:
90% x 7 calories per minute = 6.30 fat calories burned per minute
High Intensity Workout:
60% x 14 calories per minute = 8.40 fat calories burned per minute
After you do the math, you can see that you burn a greater amount of fat tissue calories from a high intensity workout than a low intensity workout (8.4 vs. 6.3 calories burned per minute).
Interval vs. continuous exercise
From 2004 to 2005, researchers in Norway performed a study to look at the effect that different types of exercise programs had on people diagnosed with metabolic syndrome. The researchers looked at two different exercise programs in an attempt to identify which is most effective at reversing metabolic syndrome; 32 people diagnosed with metabolic syndrome were divided into three groups: aerobic interval training, continuous moderate exercise or a control group.
The aerobic interval training program had people warm up at 70% of their maximum heart rate (determined by subtracting their age from 220 beats per minute) for 10 minutes, followed by four four-minute intervals of intense exercise (90% of their maximum heart rate) with three minute recovery periods at 70% of their maximum heart rate between these intense intervals. The program ended with a five minute cool-down period.
The continuous moderate exercise program participants performed a session of about 45 minutes at 70% of their maximum heart rate. Both exercise programs were designed to expend equal amount of calories per workout section and occurred three times a week for 16 weeks.
The researchers performed tests and measurements throughout the study to evaluate the effect of the two different exercise routines on the criteria for the diagnosis of metabolic syndrome and other markers of cardiovascular health. Slightly lower weights were observed in the aerobic interval training group (3%) and the continuous moderate exercise group (4%), as well as lower BMI and waist circumference, all important components of metabolic syndrome.
BP was lowered in both the aerobic interval training and continuous moderate exercise groups. Systolic BP was lowered by about 10 mm Hg, and diastolic BP was lowered by about 6 mm Hg in both groups. Although it may seem like a relatively small change, in observational studies this decrease in BP is associated with a 30% to 40% decrease in the risk for premature death due to stroke or ischemic heart disease.
Despite having similar effects on body weight and BP, the aerobic interval training group showed more improvement in insulin sensitivity, aerobic capacity and HDL levels. Along with higher insulin sensitivity, participants from the aerobic interval training group had lower blood glucose levels than participants from the continuous moderate exercise or control groups.
Of all the risk factors for heart disease, low aerobic exercise capacity has been shown to be the strongest predictor of death. Participants in the aerobic interval training group increased their maximal oxygen uptake by 35% during the 16-week program, whereas the continuous moderate exercise group increased their maximal oxygen uptake by 16%. The aerobic interval training group probably was able to increase their maximal oxygen uptake by a greater margin because performing short work periods at high intensities challenges the heart’s pumping ability more than just performing at a constant, lower intensity.
Participants in the aerobic interval training program had an increase of 25% in HDL levels, whereas participants from the continuous moderate exercise and control groups showed no change in HDL levels. Also, participants noted that the aerobic interval training program’s varying procedure kept them more interested and motivated, whereas the continuous moderate exercise program’s constant walking was perhaps not as interesting. Thus besides being more beneficial, the aerobic interval training program may be more appealing for the average person to complete on a regular basis.
Overall, the findings from this study confirmed the findings from prior studies showing the importance of exercise, in any form, in reducing cardiovascular risk. Additionally, the findings from this study were the first to show that the intensity of exercise can be an important factor for reversing factors of metabolic syndrome and improving other measures of cardiovascular health, including aerobic capacity. These findings suggest that high-intensity interval exercise training is more beneficial to preventing and reversing metabolic syndrome compared with constant, moderate-intensity programs. With the incidence of metabolic syndrome expected to increase in the future, the researchers provided important information about the most effective type of exercise training to prevent cardiovascular events in individuals with metabolic syndrome.
Before beginning any new exercise program, people who already have or are at high risk for developing CHD should consult their doctor to create a safe and effective plan.
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