Announcement

Collapse
No announcement yet.

Re: Is Maximal Exercise for 75 seconds the Most Efficient way ofBurning off Fat?

Collapse
This topic is closed.
X
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Re: Is Maximal Exercise for 75 seconds the Most Efficient way ofBurning off Fat?

    Any exercise you do (upwards of 1 or 2 secs if I remember correctly) will
    utilise a mixture of fats and glucose. All that line is saying is that 75
    seconds of maximal exercise (maximal in terms of - you can't sustain it past
    75 seconds) gives an even split. You still won't be using much of anything
    within 75 seconds. Repeated bursts (intervals) rapidly switch the balance
    to more lipid utilisation since muscle glycogen takes time to replenish.

    Also, since the body can convert glocose to fats and vice versa, what's
    important is total calories burnt. How you burn those calories is up to
    you. Steady state, intervals, whatever you're comfortable with and have
    time for.

    There is an argument that fat burning is not important, its cardiovascular
    training. This is supported by body fat dropping out as a causal factor
    when looking at things like heart disease, when you factor in activity
    levels (sorry no references). However, I haven't seen a mechanism for this.
    Possibly its something mundane like exercising the heart muscle. So in
    terms of what the most effecient exercise is for staying healthy I think
    theory is lacking at practice. I did see stats in one huge study that said
    the largest gains were made going from sedantry to minimum activity (e.g.
    walking briskly for 30mins a week). However, gains appeared to always be
    made with increasing activity, just the amount gained reduced when
    increasing from a higher level.

    Joe

    ----- Original Message -----
    From: "McFarlane, David"
    To:
    Sent: Thursday, September 11, 2008 7:05 AM
    Subject: [BIOMCH-L] Is Maximal Exercise for 75 seconds the Most Efficient
    way of Burning off Fat?


    Dear All,
    Recently I came across an interesting research paper that suggests that
    maximal exercise for 75 seconds is the most efficient away of burning
    off fat. The paper concluded that; "The duration of maximal exercise at
    which equal contributions are derived from the anaerobic and aerobic
    energy systems appears to occur ... most probably around 75 seconds"
    (Gastin P, 2001). It sounds almost too good to be true; did nobody
    understand the implications? You'd think it would have been front-page
    news.
    Professional athletes bulk themselves up on carbohydrates and though
    they are motivated by sporting ambition, weight is not usually a crucial
    issue as they have ample time to burn off their excess calories with
    work-outs. The average person is mainly motivated by the desire to shed
    excess fat.
    Public Health bodies such as Heart Foundations recommend that people do
    at least half an hour (or 20 minutes at the very least) of maximal (or
    near maximal) physical activity on most (and preferably every) day of
    the week for health benefits. As far as I can tell from sports training
    literature typical athletes in training ("jocks") aspire to at least 30
    minutes of near maximal anaerobic training (at 60 - 80% of maximal Heart
    Rate or more) to "burn off the fat". However, most ordinary people in
    the workforce tell me that they cannot devote this amount time to
    exercise due to their long working hours and their endless
    time-consuming commuting (thanks to the parlous state of our congested
    roads and public transport). People who are not working tell me that
    they find such as regimen too tiring and many find such a regimen so
    daunting that they just give up before they even start.
    This research data suggests that breaks for exercise (and short stints
    of vigorous exercise) could make a real difference to combating obesity
    and maintaining the fitness of the workforce as even 2 or 3 minute
    work-outs should be helpful. Five-minute breaks are not unfeasible in
    many workplaces and there is an interest in warm-ups in some workplaces
    where the work is physically arduous.
    Can anyone make any recommendations regarding the frequency and content
    of short keep-fit work-breaks?

    Regards,

    David McFarlane MAppSc (Ergonomics)
    Ergonomist, WorkCover NSW

    Reference
    Gastin P, (2001), "Energy system interaction and relative contribution
    during maximal exercise", Sports Med, 31(10), 725-41. Hyperlink;
    http://www.ncbi.nlm.nih.gov/pubmed/11547894

    Disclaimer

    Any recommendation concerning the use or representation of a particular
    brand of product in this document or any mention of them whatsoever
    (whether this appears in the text, illustrations, photographs or in any
    other form) is not to be taken to imply that WorkCover NSW approves or
    endorses the product or the brand


    ************************************************** ************************************************** ************************************

    This message, including any attached files, is intended solely for the
    addressee named and may contain confidential
    information. If you are not the intended recipient, please delete it and
    notify the sender. Any views expressed in this
    message are those of the individual sender and are not necessarily the views
    of WorkCover NSW. Please consider the environment
    before printing this E-mail.

    ************************************************** ************************************************** ************************************

Working...
X