Saturday, March 23, 2013

Maximize Calorie Burn with Weight Intervals

"An often overlooked (or ignored) weight-control benefit of exercise is the added calorie burn long after the workout. Exercise physiologists call it excess post-exercise oxygen consumption (EPOC). The largest component of daily energy expenditure is resting energy expenditure (REE). About 60% of energy burn is REE—energy expended to keep the body going at rest—the other 40% comes from physical activity. Any increase in REE in response to exercise can have a major impact on weight control. A number of studies have been done on the after-effects of endurance training, but few on resistance training."
“Resistance training acts in a substantially different way compared to endurance training,” the Italian researchers wrote in the November 24, 2012, Journal of Translational Medicine, “it increases muscle mass in the long term but also increases excess post-exercise oxygen consumption (EPOC).” Little, however, is known about the relative after-effects of different forms of resistance training. The aim of their study was to compare how traditional resistance training and high-intensity resistance interval training affect resting energy expenditure 22 hours after training—something that had apparently never been done before.
 

 From The Desk Of Clarence Bass (www.cbass.com)



If you ever read Muscle and Fitness magazine you probably remember the articles written by Clarance Bass.  I recommend reading the entire piece which I linked above so you can digest the results of the Italian study that Clarance sites as evidence for HIRT.

One point that I would like to underscore is the fact that many studies have attempted to determine the best way to lift weights; one set or multiple sets, yet none that I have read ever factor in intensity. I you have ever done HIRT you know the intensity of one set to absolute failure is far superior than 1 set of 10 reps irrespective of weight used.  The factor of intensity is noted by the Research team in the Italian study.

Work Smarter; Not Harder!

Dr David Marcon
Marcon Chirorpactic & Wellness Center
Cincinnati, Ohio
www.marconchiropractic.com

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