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Old 08-01-2007, 09:02 AM
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interesting... Breaking up workouts may burn fat faster

saw this on yahoo... and it caught my attention


Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports.

When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.

Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.

To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.

When the men performed the two shorter exercise sessions, their blood levels of free fatty acids and other substances rose during the rest period, indicating greater fat metabolism. Levels of these substances also were higher during an hour-long rest period after the two-part exercise session.

Greater fat metabolism was recorded during each of the rest periods in the two-part session than during the rest period following the single, longer workout.

The men also showed lower levels of insulin and blood glucose during the second phase of the two-part exercise session.

While the proportion of total calories burned did not differ between the two workouts, fat represented nearly 77 percent of the calories burned in the recovery period after the two-part exercise session, compared with about 56 percent of calories burned in the recovery period after the single long exercise session.

Although a single bout of prolonged exercise is often performed in response to a physician's advice to exercise more, exercising for the same amount of time but with rest periods in between may be more effective, especially for sedentary or overweight individuals, the researchers conclude.
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Old 08-01-2007, 11:42 AM
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I saw that article too.

I notice that I get in shape a lot faster when I do cardio at the beginning of my workout, then do weights/abs and then go back for more cardio. I don't know if lifting weights is enough of a "down time" for the article's study but it works for me.

I seriously have to start doing that workout format again. I've just been lazy lately and just go home after I do the weights ;) lol
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Old 08-01-2007, 12:49 PM
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Halleluhah! I can stop and eat a pack of Twinkies between workouts!!
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Old 08-01-2007, 12:58 PM
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Quote:
Originally Posted by lawgal2002 View Post
Halleluhah! I can stop and eat a pack of Twinkies between workouts!!
NICE!!! Got to keep up that energy. LOL
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Old 08-01-2007, 01:36 PM
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I'd like to know if it works the same for women, too. (Not kidding here, I don't know if it works exactly the same for the female body)
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Old 08-01-2007, 03:47 PM
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I'm not sure either ^^^ but i do find when i do cardio, weights, and then more cardio I see better results as well.
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Old 08-01-2007, 06:00 PM
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I haven't really done weights a lot (I know I should) but I break up my cardio into 2 30-minute sessions partly bc I'm kind of ADD and partly bc I usually need to refill my water bottle in between.
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Old 08-04-2007, 02:09 AM
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hmmm interesting article... its wierd that someone would push their HR to their maximal exertion level.... bring it back to resting, than go right back up to maximal again. I dont think I'd recommend that since its a waist of time to just sit around when you could be doing something else and really I dont get why you would WANT your HR to go back to resting. I mean I get it for weights (rest between days) since you want your muscles to have opp. to grow so not to overtrain them but I dunno bout this. I know some body builders who will do that and take a break to get more complex carbs for energy than workout more but really who has time for that!

imo interval training makes more sense by sprint, walk, sprint, walk etc at 10 minutes on each for an hour since you're goal when working out IS to keep your HR at its max exertion NOT resting... By pushing your body to its max, it sets your body up and you'll be able to go through the rest of the day with that heightened metabolism, thats why it is usually best to workout in the mornings

I worked at a gym and have some KIN background but am by no means a self-proclaimed expert!

When I worked out with clients I would always do the interval training on the tread mill and they'd be so wiped but it really is the best for fat metabolism. However, you dont want to do it TOO much since it can cause overtraining

As for workout sequences:

If you are looking to lose weight - cardio, then weights since you are automatically burning your glucose storage but most often you wont be able to lift as much during the strength training

If you are looking to maintain/build muscle - weight training, then cardio that way you dont use up all your energy with the cardio and are able to get the most of the strength training

usually its best to do the latter but most ppl want to lose weight and do the cardio to lose fat quicker BUT usually when you do this you are losing lean muscle and not necessarily fat which means that your weight may be going down but you might be losing muscle (you already have) and not as much body fat % - this is not a good thing as having more lean muscle is better since it increases your metabolism and you can push through your workout better and obviously is better for your body in the long run

imo its really about making your workouts efficient, you dont need to be at the gym for hours, you just need to be doing the right things. there were so many ppl who went to the gym i worked at who worked out wrong and werent able to see results but once they got some tips, they saw a diff!

if you workout at a gym, talk to the staff they should all be trained and know what they're talking about... this is really part of your membership fees and you'd be surprised of how much info they actually have at their dispense
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Old 08-06-2007, 07:40 PM
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This is so OT

Did you know that breaking up with your SO helps you lose weight also At least it did for me
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Old 08-12-2007, 10:25 PM
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Quote:
Originally Posted by Michellebelle1blue View Post
]

As for workout sequences:

If you are looking to lose weight - cardio, then weights since you are automatically burning your glucose storage but most often you wont be able to lift as much during the strength training

If you are looking to maintain/build muscle - weight training, then cardio that way you dont use up all your energy with the cardio and are able to get the most of the strength training

usually its best to do the latter but most ppl want to lose weight and do the cardio to lose fat quicker BUT usually when you do this you are losing lean muscle and not necessarily fat which means that your weight may be going down but you might be losing muscle (you already have) and not as much body fat % - this is not a good thing as having more lean muscle is better since it increases your metabolism and you can push through your workout better and obviously is better for your body in the long run
I was going to post something pretty similar to that! :-)

In addition, for muscle building, I've read that cardio should be totally separate from weight lifting and keeping them as far apart as you can (temporally) is best. Cardio in the morning, lifting later in the day...so I've read. I haven't done this routine myself, but my roommate this year did and he's a freaking beast, hahah.

Bodybuilding.com has A LOT of information at your disposal (not all articles are about body building...there's a lot on cardio/losing fat/etc).
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Old 08-13-2007, 10:09 AM
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Quote:
Originally Posted by Michellebelle1blue View Post
If you are looking to lose weight - cardio, then weights since you are automatically burning your glucose storage but most often you wont be able to lift as much during the strength training

If you are looking to maintain/build muscle - weight training, then cardio that way you dont use up all your energy with the cardio and are able to get the most of the strength training
I do not really see the reasoning behind doing cardio first then weights afterwards.

If you are trying to decrease your bodyfat percentage:
Do your cardio on an empty stomach or post-workout if you have to. This way there is no negative effect on your weight training session and your body opts to use fat as energy since your glycogen stores are depleted.

If you are looking to build muscle:
I'd recommend doing the least amount of cardio as possible. I personally only do a session or two on my non-workout days. I'm not trying to burn bodyfat just doing it for cardiovascular endurance.
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Old 08-13-2007, 10:11 AM
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BTW, the most important thing is DIET. If that is not in check, then worrying about when to do cardio is your least concern.
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