FITNESS 101
Click on the articles below for fitness tips.
• Exercise Science: Aerobics for Maximum Fat Burning
• Two Trains of Thought about Training
• Muscles are recommended...
• Strength Training for Children
• Training Techniques
• Destroy Fat Cells
• 7 Weight Loss Winners
Click on the articles below for fitness tips.
• Exercise Science: Aerobics for Maximum Fat Burning
• Two Trains of Thought about Training
• Muscles are recommended...
• Strength Training for Children
• Training Techniques
• Destroy Fat Cells
• 7 Weight Loss Winners
Exercise Science:
Aerobics for Maximum Fat Burning
Most bodybuilders and other active people who engage in regular exercise do some type of aerobic exercise. Aerobic means literally "with oxygen," and aerobic exercise most often features large musc1e areas, such as the legs, engaged in continuous activity: The frequency and session length of aerobic exercise often relates to immediate goals. For example, competitive bodybuilders often increase their aerobic training from an average of 45 minutes a day to 90 to 120 minutes, often divided into two sessions, prior to a contest, and they do it five to six days a week. The purpose is to bum more fat in conjunction with a suitable diet.
Since fat can only be oxidized, or burned, in the presence of oxygen, it makes sense that aerobic exercises, which features the greatest oxygen intake, is the most effective type of exercise for burning fat. Aerobics sessions are also the best for cardiovascular conditioning, an important health aspect of training. Doing aerobics regularly promotes higher levels of a protective cholesterol carrier in the blood called high-density lipoprotein (HDL), Most researchers agree that the higher the HDL level, the greater the protection against cardiovascular disease.
The exercise style bodybuilders use most often when engaged in aerobics is a slow, low-intensity continuous type of Testosterone training, usually involving walking on a treadmill or riding a stationary bike. While that’s an effective way to burn calories, it may not be the best technique for maximizing fat burning during exercise. Another drawback of slow, long-distance aerobics is that it may be Counterproductive to strength-training progress, especially if done too long or too often. While you may lose bodyfat, you’ll lose hard-earned muscle along with it.
Recent research shows, however, that bodybuilders may get the best of both worlds - maximal fat burning and muscle retention- - simply by modifying their style of aerobics. The change involves switching from the usual slow, long-distance aerobics to interval aerobic training; that is, higher-intensity aerobics interspersed with low-intensity aerobics. Interval aerobics may not be as relaxing as the more conservative style that most people use, but the payoff is far greater fat burning with less time in the gym - and a more likely sparing of muscle.
The idea that interval training is a more effective fat-burning exercise emerged in research published nearly a decade ago by Canadian research physiologists.’ The lead scientist on the original study publithed a follow-up’ study four years later involving obese women engaged in interval aerobic training.2 The subjects lost nine times more fat when engaged in interval training than what can be lost on slow, long-distance aerobics. The studies showed that only interval training led to an increase of a key enzyme involved in the beta-oxidation process in cellular mitochondria, where fat is burned.
Aerobics for Maximum Fat Burning
Most bodybuilders and other active people who engage in regular exercise do some type of aerobic exercise. Aerobic means literally "with oxygen," and aerobic exercise most often features large musc1e areas, such as the legs, engaged in continuous activity: The frequency and session length of aerobic exercise often relates to immediate goals. For example, competitive bodybuilders often increase their aerobic training from an average of 45 minutes a day to 90 to 120 minutes, often divided into two sessions, prior to a contest, and they do it five to six days a week. The purpose is to bum more fat in conjunction with a suitable diet.
Since fat can only be oxidized, or burned, in the presence of oxygen, it makes sense that aerobic exercises, which features the greatest oxygen intake, is the most effective type of exercise for burning fat. Aerobics sessions are also the best for cardiovascular conditioning, an important health aspect of training. Doing aerobics regularly promotes higher levels of a protective cholesterol carrier in the blood called high-density lipoprotein (HDL), Most researchers agree that the higher the HDL level, the greater the protection against cardiovascular disease.
The exercise style bodybuilders use most often when engaged in aerobics is a slow, low-intensity continuous type of Testosterone training, usually involving walking on a treadmill or riding a stationary bike. While that’s an effective way to burn calories, it may not be the best technique for maximizing fat burning during exercise. Another drawback of slow, long-distance aerobics is that it may be Counterproductive to strength-training progress, especially if done too long or too often. While you may lose bodyfat, you’ll lose hard-earned muscle along with it.
Recent research shows, however, that bodybuilders may get the best of both worlds - maximal fat burning and muscle retention- - simply by modifying their style of aerobics. The change involves switching from the usual slow, long-distance aerobics to interval aerobic training; that is, higher-intensity aerobics interspersed with low-intensity aerobics. Interval aerobics may not be as relaxing as the more conservative style that most people use, but the payoff is far greater fat burning with less time in the gym - and a more likely sparing of muscle.
The idea that interval training is a more effective fat-burning exercise emerged in research published nearly a decade ago by Canadian research physiologists.’ The lead scientist on the original study publithed a follow-up’ study four years later involving obese women engaged in interval aerobic training.2 The subjects lost nine times more fat when engaged in interval training than what can be lost on slow, long-distance aerobics. The studies showed that only interval training led to an increase of a key enzyme involved in the beta-oxidation process in cellular mitochondria, where fat is burned.