Tuesday, April 14, 2009

more proof on best way to burn fat

High Intensity Interval Training Increases Fat Metabolic Capacities in Skeletal Muscle

High intensity interval training has recently received a
lot of attention for being a time efficient method of training.
With high intensity interval training all out efforts are
repeated. Recently researchers for Canada examined the
effects of high intensity interval training on fat oxidation.
Using untrained subjects they examined the effects of
6-weeks of high intensity interval training consisting of
1-hour of 10 x 4 minute intervals performed at 90% of peak
oxygen consumption separated by 2-minutes of rest. The
interval training regime was performed 3-days per week.
After the completion of the 6-week training program the
subject’s peak oxygen consumption was increased by 9%
and their power output was elevated by 21%. Additionally,
it was noted that after training there was a reduction
in glycogen metabolism, a decrease in lactate accumulation,
a 2-fold increase in time to exhaustion, a significant
increase in fat oxidation. Ultimately this study demonstrated
that 6-weeks of high intensity interval training has
a powerful effect on the muscles ability to oxidize fat. The
results of this study lend support to the idea that high intensity
interval training is an effective method for increasing
oxidative capacity and fat oxidation.

Perry CG, Heigenhauser GL, Bonen A, and Spriet LL.
High-intensity aerobic interval training increases fat and
carbohydrate metabolic capacities in human skeletal
muscle. Appl Physiol Nutr Metab 33:1112 – 1123. 2008.

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