Reading a blog that’s apparently related to mine…shoulders perhaps; but the guy writes rubbish. Absolute rubbish! Check it out here: http://prabakars.wordpress.com/2008/08/22/weight-loss-exercise-programs/
Mr Prabakar12 recommends long slow, low intensity exercise as the best way thing for weight loss program. His reason. It burns a higher percentage of fat. Yes, low intensity exercise performed over longer periods will result in a higher percentage of caloric expenditure coming from fat oxidation, but real world application of this is meaningless when you consider that short bursts of high intensity training will burn, in total, more calories. Weight loss is all about achievig a caloric deficit. I.e. expending more calories than you intake. More calories expended means more weight loss. Simple. For this reason I always, always prescribe a program of 1. High intensity, short duration interval training followed by 15 – 20 minutes of moderate activity. 2. Strength training. and 3. Diet modification – eat less, more.
To prove my point lets look at 45 minutes of exercise. Low intensity training may result in a 300cal expenditure with, lets say 50% of those calories coming from fat sources. Therefore, 150 calories will come from fat. In order to burn the caloric equivalent of 1kg of fat with this form of exercise, you will need to do 30 sessions. On the other hand, high intensity interval training of the same duration will burn, say, 500 calories at approximately 30% fat. That’s still 150 calories burnt from fat sources but to burn the equivalent to 1kg of fat you only need to do 18 sessions. Statistically speaking, this would then mean that low intensity training is NOT more effective for weight loss as one effectively has to exercise for 22.5 hours to burn 9000 calories (1kg of fat), rather than having to exercise for 13.5 hours when doing so at a higher intensity. Exercise output over the equivalent time period should be the baseline measure for exercise effectiveness.
Right, so now the key factor for actual, proven fat loss results. Real world application of the two different protocols are of course extremely specific to each individual. If someone is heavily obese, unfit or suffers any of the numerous contraindications to high intensity exercise then yes, they should start out with low intensity, longer duration exercise. Their weight loss will not be too heavily affected by performance at higher intensity, however they will enjoy the exercise more and should be progressed to harder work and effort levels as their fitness increases. For the fitter members of the population, a carefully designed, well thought-out exercise program will see both weight loss and more significant improvement in their fitness than low intensity exercise. Of course, adherence to the program is affected by a number of factors, including duration of workouts. I for one know that I would prefer to workout for a shorter period of time for more results, or to get the same results in less total time. I endorse and practice quality over quantity.
