Smart Exercise Does Rev Up Your Metabolism Afterall

PR Log (Press Release) – Jun 02, 2009 – A new study by Edward Melanson and team came out claiming to “bust myth that working out gives you a fat-burning boost.”  However there are at least 9 other studies that show that smart exercise like high intensity interval training does in fact create a post workout metabolic boost and cause your body to burn more fat after the workout.

“If you read the Melanson study you will see that he primarily tested endurance exercise like jogging, and its totally true that this kind of exercise seems to do nothing to boost your metabolism after a workout.  But, if you look at the research on high intensity interval training and very intense circuit training you will see a metabolic boost for up to 38 hours and a shift to burning more fat for fuel after your workout,” says Josef Brandenburg, a Washington, DC fat-loss expert.  

“This is why I generally remove all ‘regular’ endurance exercise like jogging from my client’s programs if they want to lose fat – it’s essentially a waste of time.  I replace it with high intensity interval training and metabolic resistance training.  This combination of exercise can get a woman down a dress size in her first 28 days, whereas the jogging seems to do absolutely nothing,” says Brandenburg.

References:
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2. Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism.
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3.  Bryner, RW. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. J Am Coll nutr. 1997 Feb; 16(1):68-73

4.  Phelain, J F., et al. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J Am Coll Nutr. 1997 Apr;16(2):140-6

5.  Sedlock, D A. et al. Effect of exercise intensity and duration on postexercise energy expenditure. Med Sci Sports Exerc. 1989 Dec;2196):662-6

6.  Poehlman Et, et al. Resistance training and energy balance. Int J Sport Nutr. 1998 Jun; 8(2):143-59

7.  Hunter, G R. et al. Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol. 2000 Sep; 89(3):977-84

8.  Hunter, G R., et al. Resistance training and intra-abdominal adipose tissue in older men and women. Med Sci Sports Exerc. 2002 Jun; 34(6):1023-8

9. Trapp E G, et al. Fat loss following 15 weeks of high intensity, intermittent cycle training. Fat Loss Laboratory, Faculty of Medicine,
University of New South Wales, Sydney, Australia