High vs Low intensity Exercise?

[Guest guest]

<< I was hoping to clarify something...with regards to high & low

intensity training? >>

This raises an important question--just what is high intensity exercise ?

As far as Im concerned it includes operations involving % of 1 RM & the topic

everybody wants to avoid -----motivation/mental intensity.

Jerry Telle

Lakewood Colorado USA

jrtelle@...

[Guest guest]

<< A person who trains low-intensity for 30 minutes burns 165 calories.

The same person who trains high-intensity for 30 minutes burns 390

calories. The percentage of fat burned in the first workout is 60%

and in the second workout 40%. The low-intensity workout results in

99 calories fat burned, the high-intensity 156 calories fat burned

(and more total calories).

(Nice to know, I can't stand low-intensity anyways...boooring >>

Aint that the truth ? Is there any sci literture on hormone responses to

varying degrees of intensity X's time ? The literature is fairly ? replete

with exercise effects of various anerobic loadings, but I dont remember any

concerning low intensity aerobic. That is save the literature on excessive,

70 ?+ miles per week at ??? pace training, decreasing testosterone and growth

hormone.

It is my considered opinion that max effort interval training is the best

method for fat loss. Heart rates and energy stay elevated for up to at least

12 hours on methods we use--that are not much different then every one

elses.. They take a total of 30 minutes for the long program and 20 for the

short

Years ago there was a belief that low intensity aerobic exercise canabalized

muscle tissue ? as a function of dropping testosterone levels or low glycogen

levels ??

Jerry Telle

Lakewood colorado USA

jrtelle@...

[Guest guest]

Jerry Telle wrote:

Aint that the truth ? Is there any sci literture on hormone responses to

varying degrees of intensity X's time ? The literature is fairly ?

replete

with exercise effects of various anerobic loadings, but I dont remember

any

concerning low intensity aerobic. That is save the literature on

excessive,

70 ?+ miles per week at ??? pace training, decreasing testosterone and

growth

hormone.

It is my considered opinion that max effort interval training is the

best

method for fat loss. Heart rates and energy stay elevated for up to at

least

12 hours on methods we use--that are not much different then every one

elses.. They take a total of 30 minutes for the long program and 20 for

the

short

Years ago there was a belief that low intensity aerobic exercise

canabalized

muscle tissue ? as a function of dropping testosterone levels or low

glycogen

levels ??

Casler writes:

Hi Jerry,

Let's see... Shorter, Ben , Shorter, Ben .....

Yep, Higher Intensity promotes a more hypertrophic result. I know that

my research was limited in scope, but I think even with Ben's exogenous

additions, the picture is clear.

Regards,

A. Casler

TRI-VECTOR 3-D Force Systems

Century City, CA

[Guest guest]

>Jerry Telle wrote:

>

>It is my considered opinion that max effort interval training is the

>best

>method for fat loss.

**** What makes it the best method of fats loss? What if we neglect the

classic 70%of VO2max and train at 85 or 90% for 3/4ths the time is that

still less effective? What happens when the client adapts to the program

and becomes efficient at the workout, it will no longer take them 12 hours

to recover. High intensity intervals are a good start but there needs to be

progression to get the desired effects over the long term.{KT}

Heart rates and energy stay elevated for up to at

>least

>12 hours on methods we use--

**** Jerry is that up to 12 hours or at least 12 hours?? {KT}

that are not much different then every one

>elses.. They take a total of 30 minutes for the long program and 20 for

>the

>short

>

>Years ago there was a belief that low intensity aerobic exercise

>canabalized

>muscle tissue ? as a function of dropping testosterone levels or low

>glycogen

>levels ??

>

Thorarinson

Bromont, Quebec

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[Guest guest]

, the effect you are referring to is known as Excess Post-exercise Oxygen

Consumption. It is important to keep in mind that EPOC only counts for a

fairly minimal rise in energy expenditure. If you compare one hour of cardio

with say, ten minutes of high intensity interval training, then the interval

training will have more of an EPOC effect. However, the one hour of cardio

training will certainly burn more calories overall (even taking EPOC into

account).

Having said that I still believe in high intensity exercise because it is an

extremely efficient way to burn fat. I'd still say that the nutritional

component is much more important than the training component if body

composition is the goal.

Don Nguyen

Sydney, Australia

-------

It was written:

<<< The calculations you present are still based on the outdated

paradigm: that calories burned while exercising is the goal of

exercise for fat loss. Studies have shown that high intensity

inteval training protocols burn more fat than continuous, moderate

exercise even when the energy expended in the workout is less:

http://www.wsu.edu/athletics/strength/hiit.htm

http://www.cbass.com/FATBURN.HTM

The new idea is that the high intensity exercise has much more

dramatic effects on 'resting' metabolism for extended periods

following the acute exercise bout, which quickly adds up to far more

than one could burn with moderate aerobics workouts of sensible

duration.

Wilbanks

ville, FL >>>

[Guest guest]

, thanks for the articles. It's nice getting a better

understanding of things. Only very recently did I start hearing that

high-intensity was " better " than low-intensity, although it's

something I had been feeling myself for some time; i.e. I always felt

I was getting more out of higher intensity workouts.

Oslo, Norway

[Guest guest]

No, I wasn't referring to that effect. I was referring to the fact

that HIIT test groups burn more fat than steady aerobic test groups,

even when the HIIT workout itself burned less calories - fat was not

a major energy source during the workout. Simple math. Given that

this happened, it must be the case that HIIT stimulates elevated

calorie expenditure after the workout. Anecdotally, my experience

correlates with this as well, in that the meals I consume in the

period after HIIT get used up faster than usual, as evidenced by my

hunger.

Wilbanks

ville, FL

> , the effect you are referring to is known as Excess Post-

exercise Oxygen

> Consumption. It is important to keep in mind that EPOC only counts

for a

> fairly minimal rise in energy expenditure. If you compare one hour

of cardio

> with say, ten minutes of high intensity interval training, then the

interval

> training will have more of an EPOC effect. However, the one hour of

cardio

> training will certainly burn more calories overall (even taking

EPOC into

> account).

>

> Having said that I still believe in high intensity exercise because

it is an

> extremely efficient way to burn fat. I'd still say that the

nutritional

> component is much more important than the training component if body

> composition is the goal.

>

> Don Nguyen

> Sydney, Australia

>

> -------

>

> It was written:

>

> <<< The calculations you present are still based on the outdated

> paradigm: that calories burned while exercising is the goal of

> exercise for fat loss. Studies have shown that high intensity

> inteval training protocols burn more fat than continuous, moderate

> exercise even when the energy expended in the workout is less:

>

> http://www.wsu.edu/athletics/strength/hiit.htm

>

> http://www.cbass.com/FATBURN.HTM

>

> The new idea is that the high intensity exercise has much more

> dramatic effects on 'resting' metabolism for extended periods

> following the acute exercise bout, which quickly adds up to far more

> than one could burn with moderate aerobics workouts of sensible

> duration.

>

> Wilbanks

> ville, FL >>>

[Guest guest]

<< >It is my considered opinion that max effort interval training is the

>best

>method for fat loss.

**** What makes it the best method of fats loss?

1. Increased metabolic rate over a longer length of time

2. less chance for protein catabolism

****What if we neglect the

classic 70%of VO2max and train at 85 or 90% for 3/4ths the time is that

still less effective?

Good question--I think at 85-90% that 20 minutes would be sufficent--what

ever it took to activate the metabolic system(terminology) It might even be

better.

***What happens when the client adapts to the program

and becomes efficient at the workout, it will no longer take them 12 hours

to recover.

You can vary the loadings and loading modes sufficently to avoid this.

*****High intensity intervals are a good start but there needs to be

progression to get the desired effects over the long term.{KT}

This is a misnomer--depending on what your " effects " are.

Heart rates and energy stay elevated for up to at

>least

>12 hours on methods we use--

**** Jerry is that up to 12 hours or at least 12 hours?? {KT}

Well keith, whats so hard to understand about that?--other than the fact its

a totally impossible statement. It should read " Heart rates and energy stay

elevated for up to

12 hours on methods we use and *maybe*, at times, longer. "

Jerry Telle

lakewood colorado