Why Do We Train The Way We Do?
When you come to boot camp and workout or take up any form of physical training are you really conscious of why you’re doing it? Programmes involving sprints, resistance training, and stability, aren’t’ just devised so we don’t get bored, though variety is always a good thing. There is actually a scientific approach behind this:
‘To perform the right amount of physical activity to attain maximal benefit at the lowest risk.’
You see each individual goal should take into account what achievements are required and in what time span, so a fitness regime can be tailored to suit their needs. This is why tennis players for example will train differently to a basketball player or a marathon runner. Studies have revealed only 15 per cent of American adults take part in physical activities with enough intensity and regularity to bring about the minimum standards of improved fitness. Now ok, we are not all professional athletes, but if you have a definite plan then great things can happen over time. Here are a couple of questions for you?
1, Is it possible to raise the number of calories you burn both during and after the session?
2, How can you get the absolute maximum out of your workout?
Well in both cases this all boils down to the intensity of the training.
To explain the technicalities briefly, Excess post-exercise oxygen consumption (EPOC) is the number of calories you have burned off and represents the amount of oxygen consumed as you return to complete rest. More oxygen means burning more calories which can last for anything up to 48 hours after a workout.
THIS PROCESS GIVES YOU THE TRUE VALUE OF YOUR TRAINING
For each litre of oxygen you take in five calories are needed – if you need to lose just a couple of pounds this can quickly add up. Exercising over a whole year can produce a lot of energy stored in the body’s adipose tissue.
IN SHORT WE NEED TO MAXIMISE EPOC!
Every method of exercise will produce this effect at varying levels including cardiovascular, strength, circuit and interval training. Studies have shown resistance training can double EPOC response because of lifting intensity, and this can keep working for a good while afterwards.
THE POINT IS IF YOU EXERCISE WITH INTENSITY YOU WILL CONTINUE TO BURN CALORIES EVEN AFTER THE WORKOUT HAS COME TO AN END.
IT’S NOT ABOUT DOING MORE WORK – BUT EXCERCISING AT A HIGHER INTENSITY
Cardiovascular training of course uses the consumption of oxygen to measure intensity. It’s not my intention to lose you in the sports science as this can get quite complicated. But basically, undertaking more cardiovascular exercise will use up more calories. You really need a 50 per cent intensity threshold. Research has revealed groups with higher intensity intervals burned significantly more calories when coming to rest after exercise.
High intensity exercise carried out for shorter time periods once or twice each week are popular because they are more efficient, much like boot camp itself. They are a great way of building muscle and adapting your metabolic rate, so you can achieve the very best results. Interval training carried out to high intensity in this way can reduce the use of Glucose and increase fat oxidation in the body. Explained simply, this will increase the amount of calories burned during the workout, with most of those calories coming from fat, terrific news for those of you wanting to lose weight.
YOU CAN ALSO BUILD GREATER ENDURANCE AND STAMINA OVER TIME
The Message is:
‘We can all get great benefit from high intensity exercise without using any more energy than in regular moderate exercise. High Intensity exercise followed by low intensity recovery time is the key’
You’ll now know each workout much like bootcamp is put together for scientific reasons. Training must be designed to help people reach specific goals. They must also be able to get the most out of each form of exercise, and high intensity is the key to achieving this. So next time you begin your routine try and remember why you’re doing it, and will probably make you even more determined to work hard and get the maximum benefit from your efforts. 😉
By North East Personal Trainer and Biosignature Practitioner Darren Tyrie
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