Allowing time for a rest period during your workout burns more fat than
exercising for one continuous session, according to a Japanese study that
could change the way we look at exercise.

The unprecedented study compared the workout sessions of seven healthy men
with an average age of 25. Their respiratory gas and heart rate were
monitored, and blood samples taken, while they performed the following
scenarios:

*       A 60-minute workout on a cycling machine, followed by a 60-minute
rest period (single) 
*       Two 30-minute workouts on a cycling machine with a 20-minute rest in
between, and a 60-minute recovery period at the end (repeated) 
*       A 60-minute rest period (for control purposes)

It was found that the participants had a greater amount of fat breakdown, or
lipolysis, during the repeated session than the single session.

Meanwhile, the repeated trial caused a greater increase in free fatty acids
and glycerol, which are released when stored fat is burned, than did the
single trial. Also during the repeated session, levels of epinephrine
increased and levels of insulin decreased much more than during the single
session -- a combination that may have further contributed to fat breakdown.

Current recommendations by The American College of Sports Medicine to
exercise for a duration of 45 to 60 minutes may therefore not be the most
effective, the researchers say. Splitting up a longer exercise session with
a rest period may be more beneficial, helping people to better manage and
control their weight.

Journal
<http://www.ncbi.nlm.nih.gov/sites/entrez?Db=PubMed&Cmd=ShowDetailView&TermT
oSearch=17317872&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_Resu
ltsPanel.Pubmed_RVDocSum>  of Applied Physiology 102(6):2158-64 June 2007

Science
<http://www.scienceblog.com/cms/exercise-exercise-rest-repeat-how-break-can-
help-your-workout-13727.html>  Blog July 18, 2007

 


Dr. Mercola's Comments: 


The evidence continues to mount that shorter bursts of activity with rest
periods in between is one
<http://v.mercola.com/blogs/public_blog/If-You-Aren-t-Using-This-Type-of-Exe
rcise-You-Are-Missing-Out-Big-Time-13930.aspx>  of the most effective ways
to exercise. This alternating technique, known as interval training or
high-intensity interval training, has been around for decades but is
experiencing newfound popularity as its benefits are publicized.

This most recent study confirmed that interval training results in more fat
burned -- even when the session was not done at an extremely high intensity
-- and a study earlier this year found that it can improve your
cardiovascular fitness and your body's ability to burn fat.

During my college years, and about 15 years after that, I used to do
interval training, but stopped it and just did endurance training since I
haven't regularly competed for 15 years. I had no idea that the interval
training had so many other benefits.

Now however, as the benefits of interval training keep pouring in,  I have
been reawakened to the importance of short bursts of activity done at a very
high intensity to reach your optimum level of fitness. Therefore, I now
incorporate interval training (sprints) with endurance cardio training
(running), pull-ups, dips and singles tennis (when I can find someone to
join me!) You certainly don't have to run to achieve these benefits, and can
receive similar effects using properly supervised weight training. 

I believe that incorporating interval training into your exercise routine
will be a welcome relief for most, particularly those who dread hour-long
<http://articles.mercola.com/sites/articles/archive/2004/10/02/cardio-traini
ng.aspx>  cardio workouts.

Although interval training requires intense periods of exercise (more
intense than you may have normally done), the session is broken up with
periods of rest, so it really goes by much faster yet produces excellent
results.  This technique should help just about everyone who uses it;  just
be sure to start out at your own pace.

So remember, along with some endurance cardio training, be sure you are also
incorporating interval-type training and strength training into your
exercise routine.  As with many things in life, when it comes to exercise,
having some variety built in will help you to get the most comprehensive
results
<http://articles.mercola.com/sites/articles/archive/2005/11/22/the-ultimate-
drug-for-treating-depression.aspx>  for your mind and body
<http://www.mercola.com/nutritionplan/exercise.aspx> .


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