High or Low intensity??? - Anything about Exercise - Trainer's Corner

Okay, I've read a lot about high and low intensity exercise and am confused...How does doing a lower intensity workout burn more fat??? I noticed that even on some of the cardio machines that the "Fat Burn" range is on the lower end of the heart rate readings...What about Turbulence Training? Anyone know about that????

CrimsonAnimus
Distinguished Member

Joined:	4 May 2008
Location:	Knoxville, Tennessee USA
Posts:	1908

Posted: 14 August 2008 10:12 pm

Quote

There are several factors to consider here.

1.) The first thing to consider is the actual fat burn during the exercise. According to my heart rate monitor, I burn more fat calories during a moderate cardio session (70% - 79% MHR) than a vigorous one (80% - 89% MHR). I don't know about light cardio sessions (60% - 69% MHR), as I try to keep my average MHR in at least the moderate zone when I work out.

Now, I will be the first to tell you that the calorie burn you see on a heart rate monitor will likely be inflated. The number you see on your machine or on the calculators here are more likely to be accurate. The reason that heart rate monitors are inaccurate in this regard is because they do not take the type of exercise into account. My heart rate monitor calculates calorie burn with weight as a factor. However, my weight is less of a factor on a stationary bike than it is on a treadmill. Heart rate is indeed a factor in calorie burn, but only one of many. Further, if you are either athletic or out of shape, the numbers will further be skewed, because it will take you either less or more effort to do the same exercises as someone with an average fitness level.

I will post stats for a couple of bike sessions that I did back in May:

May 5, 2008

Duration: 60 minutes
HRM Calories: 1178 at 25% from fat
HRM Fat Calories: 295
HRM Average HR: 88% (171)
HRM Max HR: 94% (183)
Bike Calories: 901
Distance: 21.6 miles
Average Watts: 200
Average MPH: 22.0

May 1, 2008

Duration: 60 minutes
HRM Calories: 873 at 45% from fat
HRM Fat Calories: 393
HRM Average HR: 74% (145)
HRM Max HR: 81% (157)
Bike Calories: 769
Distance: 20.1 miles
Average Watts: 165
Average MPH: 20.5

Now, according to my heart rate monitor, I burned more fat calories during the moderate session. This might be true. However...

2.) The foundation of the calorie deficit concept is that you burn more calories than what you put in. Your body's two main energy sources are glycogen and fat. It's important to note that even if your body burns more glycogen during a vigorous workout, you are still burning more calories, which creates a bigger calorie deficit. Where do you think your body will pull those extra calories from? Yes, your fat. So, even if your burn less fat during the workout, your body will burn more fat later to compensate.

3.) Most importantly, the more vigorous your workout, the longer you will experience a boost in metabolism following the workout. Many people will tell you that cardio only boosts your metabolism for 1-2 hours following the exercise. Perhaps this is the case for light to moderate cardio, but vigorous cardio increases it for several more hours than 1-2.

This is certainly true for me. Eating a diet with an average calorie intake of 2500-3000 calories brought my weight up to over 350, so I obviously had a slow metabolism. It was only when I started exercising that I started to see the weight come off, and it has come off fast. I do not strength train (but need to start), so the increase in metabolism is obviously coming from my cardio. Your mileage might vary - just do what works for you. Any exercise is better than none at all.

ttraining
New Member

Joined:	30 March 2010
Location:
Posts:	7

Posted: 30 March 2010 07:28 pm

Quote

Ok the post is a bit old but I'll still give it a shot for other people out there...

My opinion on Turbulence Training:

It's just amazing! That's what I'm doing and I plan on following Craig Ballantyne's advices for a long time still!

The guy is a "down to earth" and is knowledge is endless.. A weekly podcast, a full packed youtube channel, monthly training programs, etc etc etc..

Anyways just wanted to give my honest opinion on Turbulence Training and its creator Craig Ballantyne as I've been following his work for quite some time now.

Anyone is on TT training?
What do you think?

All the Best!
T.Y

Last edited on 1 April 2010 07:45 pm by

Current time is 11:34 pm