A Short But Intense Training For The Obeses?
Bodybuilding programs designed exclusively to help obese men and women achieve their ideal weight, actually tend to result in a very limited weight loss. Researchers at the University of New South Wales have written in the “Journal of Obesity” that overweight people should do rather short but very intense sessions!
Split training is sometimes an interval training that includes a high-paced work interval and a passive or active recovery (intense exercise-recovery-intense exercise …)
For overweight people, coaches use the bike or rug with moderate intensity for 30-40 minutes three times a week. This exercise is optimal for burning fat. But…
In theory, this approach should work but in practice the results are far from reaching the goal. This is probably because obese people consume more calories than they are able to burn with 1 to 2 hours of moderate exercise.
According to the Australians, part of the solution would be to change exercise programs:
High-intensity short sessions of explosive efforts can burn fewer calories than moderate-intensity long sessions. However the body uses relatively high amounts of energy to recover from the intense effort!
So, you can spend more energy over a period of several days following a 30-minute session of intense exercise than following a moderate session of almost an hour.
THE EXPERIENCE ON OVERWEIGHT AND OBESES PEOPLE
The Australians tested this approach with an experiment involving 46 obese men. All were in their 20s, with an average BMI of 28-30 (If you have a BMI of 30 and you are not a bodybuilder or powerlifter, you are probably obese!). Your overweight is so severe that it becomes a danger to your health.
Half of the subjects went to the theater three times a week and pedaled for 20 minutes, then performed 20 short sprints of 8 seconds alternating with recovery periods of 12 seconds. The men trained at 80-90% of their maximum heart rate. They finished with 5 minutes of calm.
After 12 weeks, the subjects had lost about 2 kg of fat and their lean mass had slightly increased.
Here is a comparison of the results with a control group that did a one hour session, cardio + weight training.
The researchers conclude that: “As this high intensity exercise program only lasts 20-30 minutes, it is not very popular among overweight people who think that the more you do and the better it is! ” But in reality was the most effective.
EXAMPLES OF SHORT AND INTENSE SESSIONS
1) Squat : 10 sets of 10 repetitions with 60 seconds of rest
2) Race: 15X (sprint 10seconds / walk 50seconds)
3) Superset: 10 repetitions of a back exercise / 10 repetitions of a pec exercise
4) Biset: Heavy Squat / 60 seconds jump-rope
Keep in mind that the fat-burning effect of this type of workout declines as your fitness improves!