ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

26.10.2010


Burn more fat for days after just 15 minutes strength training

If you want to lose weight but canít stand sport, just make sure you drag your body to the gym a couple of times a week. All it takes is fifteen minutes of weight training to raise your energy expenditure for three days. And if you donít believe us, take it from the sports scientists at Southern Illinois University, whose study will be published soon in the European Journal of Applied Physiology.






Strength training is an underestimated but effective weapon against obesity. In the long term, weight training is the best thing you can do to keep your fat percentage down. Every kilogram of lean body mass you acquire increases your daily energy expenditure by 70 kcal. But in the short term, another effect also comes into play. Strength training itself requires energy. During a training session you burn a couple of hundred kcal, but your bodyís post-training recovery also costs energy.

Yep. Weíre talking about EPOC again: the increased energy expenditure after an intensive training session.

The researchers got 8 overweight people in their twenties Ė with an average fat percentage of 29.1 percent Ė to do 2 weight training sessions. Both times the subjects did a full body workout, consisting of basic exercises like leg-press, bench-press, leg curls, lat pull-downs, calf raises, shoulder press, biceps curls, triceps extensions, crunches and back extensions.

On both occasions the subjects used weights with which they could just manage 10 reps. Both sessions were done as circuit training, which meant the subjects did the exercises in quick succession, with 30 seconds rest between sets.

The difference between the two sessions was in the number of sets. For one session the subjects did 1 set, completing the circuit in 15 minutes. For the other session they did 3 sets, which took up 40 minutes of their time.

But for the first 72 hours after the workout it made no difference to the energy expenditure whether the subjects had done 1 or 3 sets, as the figure below shows.



A conservative estimate of the increase in energy expenditure as a result of the workout is a total of 300 kcal over 3 days. If you train twice a week, youíd burn more than 4 kg extra fat in a yearís time.

"The one-set resistance training protocol may provide an attractive alternative to either aerobic exercise or multiple-set resistance training programs for weight management in busy young adults, due to the minimal time commitment", the researchers conclude.

Source:
Eur J Appl Physiol. 2010 Oct 1. [Epub ahead of print].

More:
Post-diet weight gain not a problem for strength athletes 11.10.2010
Post-cardio energy burning higher in thin athletes 19.08.2010
Low body fat percentage? Strength training makes you more shredded 13.07.2010
Post heavy training energy expenditure comes mainly from fat 12.06.2010
Cardio works better the thinner you are 08.06.2010
Calorie burning a teeny bit easier on cross trainer than on treadmill 01.06.2010
Strength athletes who train with heavy weights get ripped 07.05.2010
Study shows fat only shifts with intensive cardio 17.04.2010
Strength training with supersets burns an extra eighteen kcal 13.04.2010
Running burns more fat than cycling 01.04.2010
Upbeat cardio session burns more fat 11.03.2010
Two half-hour jogging sessions more effective than one whole hour 10.03.2010
Do your cardio after weight training and burn more fat 03.03.2010
Trained body burns more fat with gentle endurance exercise 09.01.2010
Strict diet reduces post-exercise energy burning 28.12.2009
Weight loss with cardio requires four sessions a week 02.12.2009
Cardio in two parts burns more energy 31.08.2009
Moderate and intensive training equally good with weight-loss diet 16.05.2009
Even just a little weight training increases fat burning 17.04.2009