The question arises of the kind of sporting movement leading to the greatest reduction in body fat
In the course of time it came mainly to 3 recommendations,
Which are to be put to the test here?
- Intensity should be low, since the energy is mainly derived from the fats and not so much from the carbohydrates as at high intensities. Ideally, heart rates in “fat burning zone” should be about 60-70% HRmax.
- The duration of the duration training should be at least 30 minutes,
Since after about 25 minutes the fat metabolism comes fully into the corridors.
- Additional strength training increases the muscle mass, the metabolism and thereby the long-term calorie consumption.
What assertion is true, which proves to be a myth?
Assertion 1: “Intensity should be low, since the energy is mainly derived from the fats and not so much from the carbohydrates as at high intensities. Ideally, heart rates in “fat burning zone” should be about 60-70% HRmax.”
The first recommendation proves to be a myth: sports scientists and sports physicians from the University of West Virginia, Morgantown studied 2 experimental groups of 15 women over 3 months. One group exercised 3 x per week 45 minutes at 60-70% of the maximum heart rate and the other with 80-90% HRmax. A significant reduction in the body fat content from 27 to 22 per cent of body fat content was interesting only with the group, which trained with high intensity and with 80-90% HFmax.
This is not a surprise, as the recommended “fat burning pulse” only says that in this pulse range relatively. Percent more fat is burnt. At higher loads, a total of more energy is consumed and thus more or at least the same amount of fat is burned – even if the relative fat consumption is slightly lower at higher loads.
Another very important aspect is that for a long-term fat reduction the amount of fat consumed during the training is not decisive, but the amount of energy consumed throughout the day. An evaluation of several examinations by Borheim & Bahr (source) confirms that the post-burning effect (fat and energy consumption after a workout) is higher after a strength or endurance training with high intensity than after a less intensive training.
Assertion 2: “The duration of the persistence training should be at least 30 minutes, since after about 25 minutes the fat metabolism comes fully into the aisles.”
The second recommendation applies to (source), but as already described, the fat burning during the training does not seem to be decisive for the long-term weight reduction, but what happens in the long term in the body. This situation is reinforced by an investigation by Tremblay (source). The researchers compared a 20-week steady-state training at 60-85% HFmax with a 20-30 minute high-intensity interval training (HIIT) in the form of sprints. Both experimental groups trained 4-5 times a week. The HIIT group consumed only half of calories during the 20-30 minute training session as the usual endurance group in 40-45 minutes, but reduced the body fat almost by the triple!
Claim 3: “Additional strength training increases muscle mass, metabolism, and thus the long-term calorie consumption.”
The third recommendation applies fully. A kilo of muscle mass increases the basic metabolic rate already by about 80-100 calories per day. For example, a kilo of muscle increases the weekly calorie consumption by 600-700 calories, which corresponds to about 2 hours of perennial training at 60% HRmax.
In addition to the increased basic turnover, an intensive force training also results in a high and, above all, a long afterburner effect as perennial training.
In addition, strength training with calorie-reduced diets can prevent the usual decrease in metabolism. This retention of the basic turnover means that the body in the resting state does not throttle its energy consumption below its normal value and thus makes diets much more effective. Bryner was able to conclude that the intensive metabolic rate was maintained by intensive exercise even in a very strict diet with only 800 kcal per day.
Singh (source) studied in practice two groups during a diet: the first group performed a weight training, the second group with the same calorie intake a persistence training. The weight training group, which also received its muscle mass at the same time, unlike the dummy group, had a greater body weight loss.
If you want to lose weight with sports, we recommend:
Combination of intense strength and perennial training!
Highly intensive interval training (20-30 minutes) and circuit training are the most effective for fat reduction
Perpetual training for weight reduction in principle as intensively as possible in the available time.
It should be made at least 3 x per week of sport, if changes of the body fat are strive.