You may recall that in my last post, which was how Hannah Waterman lost three stones in five months that in order to maximise her workouts, she used interval training. In order to get the maximum fat burning potential possible.
So she sustained more fat loss in comparison to other forms of exercise, which are commonly known as (steady-state exercises) so how do we define a steady-state exercise? A steady-state exercise is one where you exercise at a steady pace.
Some categories of these exercises are cycling at a steady pace, walking and aerobics. These tend to be known as an aerobic exercise, when you start to interval training and have spurts of intense exercise, which need to last about 20 to 30 seconds in length.
You can get to the point where it becomes anaerobic so you get to a point where you don’t feel as though you’re actually breathing, this is when you know that you’re in the anaerobic zone as it is called. And it is at this point when you’re exercising that your fat burning potential it at its highest.
And various studies have been done, which backs up this claim one, which was published in a publication called.
Medicine and Science in Sports & Exercise
In this particular study women were put into two groups whom were both overweight the women in the first group were asked to do interval training, where as the women in the other group did steady-state exercises. The women in the first group exercised as follows, they did intensity training at a high level for two minutes, and then switched over and then did three minutes of low intensity training. The amount of time that the groups exercised for was varied so that they both burned same amounts of calories per session.
So what was actually found out from this particular study? The women in the first group whom did intensity training their fitness levels went up by 13 percent, whereas the steady-state group stayed the same.
Not only that but the researchers found that fat burning was higher in the interval training group in comparison to the other group. These findings have been backed up by other studies in particular one, which found that a group which was monitored burnt a hundred 60 calories more within a 24-hour period whom had used interval training, in comparison to another group who did not.
Does it actually make a difference depending upon the length of the training session? It would seem that is the case according to other data, which has been noted from other studies.
Some research, which was published in a publication, called the European Journal of Applied Physiology.
Want to see what the difference was between the amount of time that people trained for and it’s effects they looked at two different types of interval training, which lasted for a period of 40 minutes. Here is what they found the first experiment was bouts of exercise, which lasted for six seconds, which was on a treadmill.
Which comprised of a nine-second rest period, this was in comparison to another session that lasted for 24 seconds and with a 36 second rest period. The treadmill speed was the same on both of the exercise periods.
So out of the two which one oxidised more fat? well the people who exercised for 24 seconds and had the 36 second rest period. Their fat oxidisation levels were lower by a factor of three.Why does this actually happened? to find out, we have to look at what is actually happening in the body when the person is doing interval training.
There is a substance within the body which is called myoglobin which is a protein and has properties that attaches itself to your muscles in your body, which binds oxygen to it, It acts like a reserve mini oxygen tank but on a very small scale.
When somebody does interval training this particular protein becomes used and unused. So if you imagine a bucket of water, which fills up and empties itself whilst you are doing your interval training you can then have an idea of how it works.
When you’re actually exercising your body needs more oxygen to burn fat as fuel, alongside carbohydrates and protein. When you actually run out of oxygen then carbohydrates become the main fuel for combustion, which is what we don’t want.
We want to be able to maximise our fat burning potential, and because lactic acid tends to be a byproduct of carbohydrate usage, this actually stops the body using fat for fuel.
The reason why interval training is so effective is the protein is only active for 15 seconds at a time anything out of that boundary then you start to go back to the latter this is the reason why interval training works far better than steady-state exercise. It’s purely down to how the body uses oxygen and fat for fuel.
A lot of studies have shown that exercising for shorter periods of time aren’t anywhere near as difficult as when you exercise for longer periods of time. So you will work for less time and achieve better results.