Regardless of previous gym and exercise experience, many clients and potential clients are seeking weight loss,and particularly a reduction in body fat levels. Traditionally weight loss and body fat reduction has been linked with low intensity cardio training, in the ‘fat burning’ zone (55-65% MHR). But is this correct, and is this effective? Recent studies have shown that whilst fat is the energy used during low intensity training, it is the increased metabolic rate during the recovery period from higher intensity training which is responsible for greater reduction in body fat levels.
In 1994, Tremblay et al produced the results of their study “Impact of exercise intensity on body fatness and skeletal muscle metabolism”. The study compared two groups of young adults on different training plans – a 20 week endurance training (ET) program (low intensity cardio) and a 15 week High Intensity Intermittent Training (HIIT) program (Functional Strength training is a form of HIIT). The mean estimated total energy cost of the ET program was 120.4 MJ (28757kcal), where as the corresponding value for the HIIT program was 57.9 MJ (14259kcal). Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of sixsubcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program. (Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism.Metabolism.43:814-818, 1994. http://www.ncbi.nlm.nih.gov/pubmed/8028502)
Further studies, including “Bodyfat Deposition: Effects of Dietary Fat and Two Exercise Protocols” by Pacheco-Sanchez, M., and K.K. Grunewald (1994), “The Effects of Exercise Intensity on Body Composition, Weight Loss, and Dietary Composition in Women”by Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A. Yeater (1997 have reached similar conclusions.
In 1999 Kraemer et al went on to show weight training within an exercise program will yield better results than just diet, or diet and aerobic exercise. All 3 groups lost weight, however whilst the group partaking in all 3 aspects lost the same overall weight as the other two groups, they lost twice as much body fat, thereby maintaining lean muscle mass for a body which is more effective, efficient, and better looking. “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men” Kraemer, W.J.,et al (1999) http://www.ncbi.nlm.nih.gov/pubmed/10487375
Functional Strength Training is a form of High Intensity Intermittent Training, combining aerobic and weight training, which when combined with a sensible and controlled diet, is highly effective in the reduction of body fat
