Exercise & Weight Loss
This is the time of year when we all begin looking forward to the New Year and promise ourselves all the changes we are going to make in our lives: our beloved new year’s resolutions. Quite often when we look at ourselves (especially after the Christmas eating/drinking frenzy) we decide that we are going to lose weight through a strict diet and exercise plan. However we often lack the knowledge and skills to effectively implement an effective exercise programme so we decide on just the diet. Since weight loss is a simple maths equation (calories used needs to be more than calories taken in) the role of exercise in increasing the calories out provides a vital method of weight loss. There is a wide range of exercise types that can be used to achieve higher calorie expenditure. It is simply a case of choosing the appropriate method of exercise to suit you and your lifestyle.
Cardiovascular Exercise
CV exercise is nearly always the first port of call in the new year. Walking, running, swimming and cycling are the most common disciplines chosen by people in an attempt to get fit and lose weight. However Kemi et al (2005) stated that CV adaptations are intensity dependant. Therefore walking will not burn as many calories as running. As discussed in length in last months article, high intensity interval training (HIIT) provides the greatest challenge to the body and therefore allows the greatest adaptation. It also has a longer lasting effect in terms of weight loss as it increases the body’s capacity to burn fatty acids (Talanian et al, 2005).
In terms of practicality, it is not always easy to push yourself to the intensities needed to maximize your weight loss capabilities. Often structured, supervised classes based on the principles of HIIT offer the best solution. Common classes such as Circuits, Boxercise and Zumba all work on these principles and have the additional benefit of offering the social support which may be required to lose weight effectively.
Resistance Training
Resistance training offers another alternative to help lose weight. This essentially replaces fat tissue with muscle tissue by burning the fat tissue and gaining muscle size, although the two processes are not linked. Contrary to popular belief, muscle does not weight more than fat. However it is a denser tissue. When the fat tissue is burnt off and muscle tissue gained, it gives the so called ‘toned” look. It is also important to remember that women produced up to 10 times less testosterone than men. Testosterone is used to produce huge muscle size. So the fear among women of “bulking up” similarly to men is simply not true.
For those thinking about taking up resistance training for the first time, it should be supervised. Unsupervised or badly planned programmes will cause injury. Disciplines such as Pilates and specially designed circuit training often used body weight as its resistance, and so often has elements of resistance training built into the programmes.
Can I mix the two?
The most effective way to lose weight is a combination of both CV and resistance training. Both are effective and challenge the body in different ways. As stated previously, challenging the body various systems and the intensity of the exercise is the most productive way to lose weight.
Here at 21st Zentury we offer numerous ways with which you can mix up your exercise. From Personal Training, Pilates, the ever popular Zumba, Boxercise and the soon to be introduced Circuit Training and the imminent return of the Bootcamps, there is no excuse for not fulfilling those New Year’s Resolutions.
Bibliography
Kemi, O., Haram, P., Loennechen, J., Osnes, J.B. Skomedal, T., Wisloff, U. and Ellingsen, O. (2005) Moderate vs. High Exercise Intensity: Differential Effects on Aerobic Fitness, Cardiomyocyte Contractility and Endothelial Function. Cardiovascular Research. 67, pp:161 – 172
Talanian, J., Galloway, S., Heigenhauser, G., Bonen, A. amd Spriet, L. (2007) Two Weels of High Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women. Journal of Applied Physiology. 102:pp:1439 – 1447