Friday, July 5, 2013

janderson99-HubPages

Over the last few years there has been a change of emphasis on training routines from long duration low intensity sessions to shorter high intensity sessions. It appears that short is really better for a variety of reasons. Those hours and hours spent on long runs and walks may be less effective for fitness and weight loss. This new trend appears to be a flow on from the proven success of interval training for long events. Short session and interval training involves a set of high-intensity exercise workouts, with intervening rest or low intensity periods. It is also related to hill training techniques and high work rate exercises. Knowing your 'magic pace' is also part of this. Breaking through training plateaus is also a key for improvement.

You may be wasting your time and energy on all those hours you spend running or walking each day when you can get more benefits from short more intense sessions. Boredom, lack of variety and over training can ruin a good training program and weight loss strategy. On the other hand, intense training may have higher risks of injury and some people like their time spent training over long periods of time.

This article reviews some of the recent advice and research studies that review short session workouts, runs, walks, swims and other exercising and their pros and cons.


See all 4 photos Source: Gio JL [CC-BY-SA-2.0], via Wikimedia Commons
See all 4 photos Source: Public Domain
See all 4 photos Source: Public Domain

Burning fat - Level of Intensity and Duration is Best

What forms of exercise (interval vs continuous; low-intensity vs high-intensity) burn the maximum amount of fat? Recent studies that examined subjects training under different durations found that shorter higher intensity sessions burnt more fat. When a single, 60-minute session of exercise was divided onto two, 30-minute long session with 20 minutes of rest in between more of the energy expenditure was derived from fat. Also repeated higher intensity exercise sessions appeared to change the whole body and muscle metabolism to make it more efficient in using both fat and carbohydrate. The researchers recommended breaking up your exercise sessions in to shorter bouts and introducing more variety. This does not necessarily mean eliminating all longer session, but to include weekly bouts of short duration high intensity workouts. Introducing variations in the type of exercise is also a good idea.

The image below shows that the relationship between oxygen consumption and energy expenditure for walking is not linear but increases rapidly at higher speeds.

Increasing the intensity increases that rate at which oxygen is consumed and energy expended
See all 4 photos Increasing the intensity increases that rate at which oxygen is consumed and energy expendedSource: janderson99: Original Graphic

The table below shows how the calories burnt for various types of exercise varies with intensity. It also shows the total equivalent amount of fat in onces and grams for 90 minutes of the various exercises. For most types of exercises, the calories burnt during 30 minutes of intense activity was equivalent to that consumed by 60 minutes at the lowest intensity rate.

Calories Burnt by Various Exercise Types and Intensities

Exercise Intensity Calories for 30 minutes Calories for 60 minutes Calories for 90 minutes Equivalent Ounces of fat for 90 minutes Equivalent grams of fat for 90 minutes
Aerobics Light 120 240 720 3.3 93.3
Moderate 200 400 1200 5.5 155.5
Vigorous 300 600 1800 8.2 233.3
Walking 4 km/hr 105 210 630 2.9 81.6
7 km/hr 200 400 1200 5.5 155.5
10 km/hr 370 740 2220 10.1 287.7
Running 9 km/hr 320 640 1920 8.8 248.8
10 km/hr 350 700 2100 9.6 272.2
12 km/hr 430 860 2580 11.8 334.4
16 km/hr 550 1100 3300 15.1 427.7
Cycling 9 km/hr 120 240 720 3.3 93.3
16 km/hr 220 440 1320 6.0 171.1
21 km/hr 320 640 1920 8.8 248.8
Swimming 25 metres/min 165 330 990 4.5 128.3
40 metres/min 240 480 1440 6.6 186.6
50 metres/min 345 690 2070 9.5 268.3
Rowing Light 200 400 1200 5.5 155.5
Vigorous 420 840 2520 11.5 326.6

Related Articles

Benefits Interval Training Routines, Programs, Exercises at High Intensity

Fitness News Articles, New Training Programs, Gadgets, Health Advice

Short Intense Exercise Routines for Men, Women - Something Old is New Again

Bathing after Eating and Swimming Straight after Eating - Dangerous?

Up Hill Running Training Workouts, Intervals for Speed, Endurance

Pre Cool for Better Performance in Games, Running, Training, Workouts and Cycling

Best Wearable Fitness Tracker Review - Steps, Distance, Calories Burnt, Sleep

Fastest Way to Build Lean Muscle - Training Tips

5 km and 3 mile Training Plan for Beginners, 8 week Half Marathon Plan

Open Water Swimming - Transitioning, Race Tips, Training, Events

How Do You Stay Injury Free When Running, Training for Events

Training Plateau Definition - Tips for Breaking Exercise Plateaus

Running on Hard Surfaces may be Better than Running on Soft Surfaces

Running a Marathon How much Fluid Should you Drink during a Race?

Start to Run, Get the Benefits of Running Naturally, Simply, Easily

Long Distance Running Efficiency and Economy does not Decline with Age

GPS Sport, Running and Personal Trainer Devices Proven Unreliable

Tips for Running with Jogging Strollers: Pros and Cons, Guides

Landing Heel First when Running Doubles Stress Injury Rates, Shin Splints, Foot Pain

Best Running Apps for iPhone, Android - Reviews, Guides, Coaching

Running Barefoot Less Energy Efficient than Wearing Minimal Shoes

Running a Marathon - What are the Dangers and Health Risks

Q&A: How to Find Your Ideal Running Stride Length, Rate, Form

Beach Running Benefits, Tips, Barefoot Running Technique for Sand

Everything in Moderation

Various studies have shown that the cardiovascular benefits of vigorous aerobic exercise training appear to peak at about 30-60 minutes daily. Beyond that the benefits of the extra exertion diminish and may even cause adverse effects in some people.

A Danish study found that a group of overweight young men lost more weight exercising moderately for 30 minutes several times a week over a 13 week period than another group that exercised for 60 minute sessions. It appeared that the group of subjects who had longer exercise sessions ate more than the moderate exercisers and were less active generally during the other parts of the day. Motion sensors worn by all of the subjects confirmed these patterns.

The group of men who had 30 minute sessions were more invigorated by their exercise. They were more active during the day and less inhibited by feeling fatigued. The moderate exercise plus all the little bursts of activity, and less food consumption, all added up to help them lose more weight.

Benefits of Short Intense Workouts - The Pros

Time - This is an obvious benefit for people who claim they don't have enough time for exercising. It is much easier to set aside 30 minutes every other day than 60 minutes

Better Return for Effort - If you are going to put your time, sweat and money into equipment and gym costs, you want to have a reasonable expectation that your efforts will pay a dividend in terms of fitness and weight loss. Short intense workouts are likely to provide a better return than slow, lower intensity exercises. It's sad that very slow long walks may achieve virtually nothing in term of fitness because you never get the heart rate up high enough. It will burn calories, but at perhaps half or a quarter the rate of faster walking.

Interest and Avoidance of Boredom - Exercising and working out should be fun and play, not uninspiring drudgery. This is why cross-training and variety are so important. Challenging and vigorous activity is more interesting than a slow 90 minute jog or an hour ob the treadmill.

Performance - Short intense training builds aerobic fitness in a similar way to interval training. The fitter you are the better will be your performance - your times and work capacity. Short, intense exercise sets the foundation for being able to dominate in your sport.

Less Demanding Space and Organisation - If you are committed to a sixty minute jog or bike ride there are limited places where you can so it. Short interval training is much more flexible especially using cross training and variety.

Consistency as You age - As people get older they lose the capacity to work hard for long periods of time. It is easier to maintain a short intense and flexible training strategy over a long period of time as people get older.

Short Intense Workouts - The Cons

Clearly the benefits of short intense workouts mostly apply to relatively fit you people. Sedentary and older people need to ease into it to avoid injuries. For older people there are individual risks that inappropriately high-intensity exercise my induce a heart attack.

The trick is to be sensible about it and to vary the intensity and allow a lot of warm-up and warm-down period before and after the training session. The extreme high-intensity training should not be undertaken until people have at least three months of normal training to get fit and flexible. The best approach is to gradually increase the duration and intensity of the session or to add more interval sessions as you go.

Some people like the meditation and mental benefits of a long run out in the country side, Short intense activity does not provide these benefits. In this case it is probably better to stick with what you like. Perhaps you could add some more vigorous parts into these routines or hills.


  • Exercising Routines For Women

    doc.biasbias.com/doc7/Exercising_Routines_For_Women.pdf

    Exercising Routines For Women (PDF Documents) provides by doc.biasbias.com And hosted at /doc7/Exercising_Routines_For_Women.pdf Exercising Routines For Women


  • Fitness, Aging, Interval Training & HGH - FitCommerce Home

    www.fitcommerce.com/Blueprint/WebControls/Announcements/View...

    With the month punctuated by a major chapter in the Balco Laboratories steroid scandel, a new study out of McMaster University in Canada confirms a connection between ...


  • Lose Weight with Short, Intense Workouts - Oprah.com

    www.oprah.com/health/Lose-Weight-with-Short-Intense-Workouts

    Research shows that brief and intense ... (Most exercise machines offer some version of an interval workout.) ... "And I feel a lot better about myself."


  • Better Fitness with Short Intense Runs, Walks, Swims, Exercising ...

    janderson99.hubpages.com Individual and Team Sports Running

    Discover why short duration and more intense runs, walks, swims, workouts are better that longer, less intense sessions, for fitness, weight loss.


  • How to exercise with your dog - KOAM TV 7

    www.koamtv.com/story/17750279/how-to-exercise-with-your-dog

    Exercising with your dog will work better if you do ... during more intense jogs or runs," says ... your dog's fitness routine with your own will make you ...

  • Triathlon Training Benefits Men's Health

    www.menshealth.com/fitness/triathlon-training-benefits/page/4

    Running Adjustments. Here's how to fine-tune your running during triathlon training. To keep your schedule as simple as possible, figure to do two runs, two swims ...


  • P90x Exercise Program: Extreme Home Fitness to Transform

    ezinearticles.com/?P90x-Exercise-Program:-Extreme-Home-Fitness-to...

    Mar 26, 2011 The workout is repeated twice and complemented by using a short ... complete the better intense workouts. ... Exercise Program: Extreme Home Fitness

  • The Rise of the Minimalist Workout - NYTimes.com

    The Rise of the Minimalist Workoutwell.blogs.nytimes.com/2013/06/24/the-rise-of-the-minimalist-workout

    Jun 24, 2013 That has led to the quest to find a smaller amount of exercise that will produce health and fitness ... intense exercise, ... short, hard workouts ...


  • jasontropfsblog Just another WordPress.com site

    fitnessgetripped.wordpress.com

    Jan 31, 2012 Consider short and intense sprinting sessions ... A split workout routine divides a workout straining ... 30s for each exercise) MiniBand Lateral Walks.


  • The Science And Sweat Of High-Intensity Workouts On Point

    onpoint.wbur.org/2013/05/23/high-intensity-workouts

    May 23, 2013 The roar is about hard, fast, intense workouts. ... (and supplement with long walks for exercise and ... cardio fitness? Do they result in better weight ...


  • BUD/S Warning Order - Military Fitness - Military.com

    www.military.com/military-fitness/navy-special-operations/buds...

    Category II is a more intense workout designed for those who ... in order to rest that muscle group for a short time. The above exercises can get ... Swimming ...


  • workout Meetups near Palo Alto, California - workout Meetups ...

    group-workouts.meetup.com/cities/us/ca/palo_alto

    We schedule rides and runs on the weekends, and open-water swims on ... Outdoor Fitness, Exercise ... Join other hiking enthusiasts in an intense workout in short ...

  • New to jogging! Any advice? (muscle, treadmill, build, fast ...

    www.city-data.com/forum/exercise-fitness/1590369-new-jogging-any...

    More intense exercise will tend to burn more of the ... So you can see that low intensity exercise can actually be better than high ... Exercise and Fitness, ...


  • Bodybuilding.com - Return To Cop Land: Strength Training For The ...

    www.bodybuilding.com/fun/police_training.htm

    Here are some great tips along with some intense workouts for those in ... That's a far better way of ... Workout 4: HIIT - 20 minutes (Farmer's walks for ...


  • Group Exercise Meetups near Henderson, Nevada - Group Exercise ...

    group-exercise.meetup.com/cities/us/nv/henderson/?psize=30&radius=...

    Whether you are looking for better health, ... Walking for Fitness, Social, Other Fitness Exercises, Exercise and Fun, Friends, ... The workouts are short, ...


  • Workout Updates SingaSports.com

    whywerunn.wordpress.com/category/latest-updates/workout-updates

    LesMills BodyCombat is an intense, high impact cardio workout. ... without a short speech from the charming ... on my Quest to better my fitness and ...


  • Getting Ready for the City2Surf12WBT

    www.12wbt.com/blog/health-and-fitness/getting-ready-for-the-city2surf

    Michelle Bridges has the ultimate guide to training for Sydney's iconic City2Surf.


  • What to do When Your Spouse/Loved One Doesn't Exercise

    exercise.about.com/b/2010/03/10/what-to-do-when-your-spouseloved...

    Mar 10, 2010 His parents never encouraged him for sports or exercises. Even if he runs ... swimming and variuos other exercises. ... Exercise Programs; Fitness ...

0 comments:

Post a Comment

Subscribe to RSS Feed Follow me on Twitter!