http://bottomline.msnbc.msn.com/_news/2011/09/28/8013146-reebok-settles-deceptive-toning-shoe-ad-charges-for-25-million
The Reebok shoe giant has just settled its ads contraversy dealing with its toning and shaping shoes. The FTC wants the customers to know that the shoe does not simply tone your legs by wearing them, but you have to do exercise with them. Reebok advertised the shoe as a device to tone your legs simply by wearing them, which is not the case. Reebok is now having to spend $25 million by paying back customers who feel dooped by the shoe company.
Wednesday, September 28, 2011
Thursday, September 15, 2011
Interval training vs. Cardio
Why HIIT Is NOT Better For Fat Loss
Jan 21st, 2010 by Mehdi |
Image credit: TatianaSapateiro.
High Intensity Interval Training (HIIT) alternates low & high intensity activities. Example: alternate 30sec sprinting with 60sec jogging for 10-30mins. Spinning & Tabata are other popular forms of Interval Training.
But is HIIT really more efficient to lose fat than steady state cardio? In this post you’ll get a comparison between both in terms of fat loss.
How Cardio Helps Fat Loss. To lose fat you need a caloric deficit. Either by eating less calories or by burning more calories or both. Here’s how HIIT & steady state cardio help you create this caloric deficit:
Burn Calories. Your body uses the food you eat as fuel for cardio. The more & higher intensity cardio you do, the more calories you’ll burn. Increase Metabolic Rate. Your body burns more calories at rest during the hours post cardio. This is the post-workout afterburn or EPOC. Eat More. Cardio allows you eat more while having a caloric deficit. This can prevent starvation with lighter males/females.
There are more ways that cardio can help fat loss, but they don’t matter within the context of this post. What matters is that you need a caloric deficit to lose fat (and you can do this without cardio, through dieting & lifting alone).
How Much Calories Does CardioBurn? Everything depends on the intensity at which you do cardio, and how long you do it. Here are some estimates:
Low Intensity. Less than 65% of your max heart rate. Walking burns only 5kcal/min. That’s why it’s not efficient for fat loss. Moderate Intensity. 65-85% of your max heart rate. Steady state cardio at moderate intensity on the elliptical trainer burns about 10kcal/min. High Intensity. +85% of your max heart rate. Sprints burn 15kcal/min. But most people can’t sustain this kind of intensity for long.
These are estimates. The best way to find out how much you burn is using the bodybugg. And people who’ve used it, found that HIIT burns about the same or less calories than steady state cardio. 2 reasons:
Average intensity is the same since HIIT alternates between high & low intensities (sprints then jogging). So you end up burning 10kcal/min. Most people never get the most out of HIIT because they aren’t pushing themselves hard enough. Meaning: never until their muscles burn.
EPOC. Then there’s HIIT’s biggest selling point: EPOC. According to this study HIIT has an EPOC of 14% vs 7% with steady state cardio. So if 30mins of HIIT burns as much as 30mins steady state cardio, that’s 342kcal vs 321kcal.
Do 30mins HIIT 3x/week (which is a lot) and you’ll burn 252kcal per month extra from EPOC. Since you need to burn 3500kcal to lose 1lb fat this is insignificant. But again, these numbers are estimates. Use the bodybugg for proof.
So in theory HIIT will burn more than steady state cardio through EPOC, but not as much as people usually think. As I posted before: people often overestimate how much calories they burn. That’s one reason why you can’t lose fat.
Cardio Duration. The longer you do cardio, the more total calories you’ll burn. You must be in really good shape to handle 30mins HIIT while anyone can do 45mins moderate intensity steady state cardio. Compare calories burned:
30mins HIIT: burns 324kcal (incl 14% EPOC) 45mins steady state cardio: burns 481kcal (incl 7% EPOC)
So you’ll burn 628kcal/month more if you do 3x45mins steady state cardio than if you’d do 3x30mins HIIT. But people usually do 20mins HIIT. This would burn 228kcal incl EPOC or 3036kcal/month less. Which is almost 1lb of fat.
CardioFrequency. 20mins of HIIT 3x/week is hard to recover from because it’s high intensity. You’ll stall if you do StrongLifts 5×5 + HIIT 3x/week. But you can easily do steady state cardio 4x/week without issues.
4x45mins steady state cardio per week burns 7696kcal/month or +2lbs of fat. 3x20mins of HIIT only burns 2736kcal/month. So HIIT burns less total calories, is harder physically & mentally and causes stalling by messing with recovery.
Again: don’t believe me. Get the bodybugg and do the test. Compa
re how many calories you burn with HIIT vs steady state cardio. Then decide what is most efficient knowing that burning more calories matters most to lose fat.
Should You Never Do HIIT? No. HIIT has benefits: it takes less time, is more fun and more things I won’t get into here. Did I write that you won’t lose fat if you do HIIT? No, you will. But less than you might think.
My point is that for fat loss burning calories matters. Steady state cardio burns more calories and with less effort. Here are 5 quick cardio tips to lose fat:
1. Don’t do HIIT if you do StrongLifts 5×5. Your legs will never get enough recovery. Do steady state cardio only. Up to 4x45mins/week. 2. Don’t do HIIT if you’re a beginner with zero fitness levels. This would be like starting with 220lbs on Squats. Build base fitness levels first. 3. If you lack time to do 4x45mins/week steady state cardio, do 3x30mins. This burns about as many as calories as 3x30mins HIIT does. 4. If you lack time to do 3x30mins/week steady state cardio, focus on diet & strength. You’ll lose fat, but slower. Accept it. 5. If you get bored of the steady state cardio: get over it. It’s meant to be effective, not fun. Really. Once you’ve got body fat down you can quit it.
Again: I’m NOT against HIIT. I do it. I’m against people wasting their time. You have to train hard, but you also have to train smart. Steady state cardio burns more calories with less effort. That’s training smart.
Please click on the "like" button below to share this post with your
http://stronglifts.com/hiit-interval-training-fat-loss/
I believe that the high intensity cardio intervals are better for losing weight and body fat. The reason is that these intervals are still cardio that you need, but the intensity keeps you burning metabolic fat all day instead of just a short period of time after regular cardiovascular activity.
Jan 21st, 2010 by Mehdi |
Image credit: TatianaSapateiro.
High Intensity Interval Training (HIIT) alternates low & high intensity activities. Example: alternate 30sec sprinting with 60sec jogging for 10-30mins. Spinning & Tabata are other popular forms of Interval Training.
But is HIIT really more efficient to lose fat than steady state cardio? In this post you’ll get a comparison between both in terms of fat loss.
How Cardio Helps Fat Loss. To lose fat you need a caloric deficit. Either by eating less calories or by burning more calories or both. Here’s how HIIT & steady state cardio help you create this caloric deficit:
Burn Calories. Your body uses the food you eat as fuel for cardio. The more & higher intensity cardio you do, the more calories you’ll burn. Increase Metabolic Rate. Your body burns more calories at rest during the hours post cardio. This is the post-workout afterburn or EPOC. Eat More. Cardio allows you eat more while having a caloric deficit. This can prevent starvation with lighter males/females.
There are more ways that cardio can help fat loss, but they don’t matter within the context of this post. What matters is that you need a caloric deficit to lose fat (and you can do this without cardio, through dieting & lifting alone).
How Much Calories Does CardioBurn? Everything depends on the intensity at which you do cardio, and how long you do it. Here are some estimates:
Low Intensity. Less than 65% of your max heart rate. Walking burns only 5kcal/min. That’s why it’s not efficient for fat loss. Moderate Intensity. 65-85% of your max heart rate. Steady state cardio at moderate intensity on the elliptical trainer burns about 10kcal/min. High Intensity. +85% of your max heart rate. Sprints burn 15kcal/min. But most people can’t sustain this kind of intensity for long.
These are estimates. The best way to find out how much you burn is using the bodybugg. And people who’ve used it, found that HIIT burns about the same or less calories than steady state cardio. 2 reasons:
Average intensity is the same since HIIT alternates between high & low intensities (sprints then jogging). So you end up burning 10kcal/min. Most people never get the most out of HIIT because they aren’t pushing themselves hard enough. Meaning: never until their muscles burn.
EPOC. Then there’s HIIT’s biggest selling point: EPOC. According to this study HIIT has an EPOC of 14% vs 7% with steady state cardio. So if 30mins of HIIT burns as much as 30mins steady state cardio, that’s 342kcal vs 321kcal.
Do 30mins HIIT 3x/week (which is a lot) and you’ll burn 252kcal per month extra from EPOC. Since you need to burn 3500kcal to lose 1lb fat this is insignificant. But again, these numbers are estimates. Use the bodybugg for proof.
So in theory HIIT will burn more than steady state cardio through EPOC, but not as much as people usually think. As I posted before: people often overestimate how much calories they burn. That’s one reason why you can’t lose fat.
Cardio Duration. The longer you do cardio, the more total calories you’ll burn. You must be in really good shape to handle 30mins HIIT while anyone can do 45mins moderate intensity steady state cardio. Compare calories burned:
30mins HIIT: burns 324kcal (incl 14% EPOC) 45mins steady state cardio: burns 481kcal (incl 7% EPOC)
So you’ll burn 628kcal/month more if you do 3x45mins steady state cardio than if you’d do 3x30mins HIIT. But people usually do 20mins HIIT. This would burn 228kcal incl EPOC or 3036kcal/month less. Which is almost 1lb of fat.
CardioFrequency. 20mins of HIIT 3x/week is hard to recover from because it’s high intensity. You’ll stall if you do StrongLifts 5×5 + HIIT 3x/week. But you can easily do steady state cardio 4x/week without issues.
4x45mins steady state cardio per week burns 7696kcal/month or +2lbs of fat. 3x20mins of HIIT only burns 2736kcal/month. So HIIT burns less total calories, is harder physically & mentally and causes stalling by messing with recovery.
Again: don’t believe me. Get the bodybugg and do the test. Compa
re how many calories you burn with HIIT vs steady state cardio. Then decide what is most efficient knowing that burning more calories matters most to lose fat.
Should You Never Do HIIT? No. HIIT has benefits: it takes less time, is more fun and more things I won’t get into here. Did I write that you won’t lose fat if you do HIIT? No, you will. But less than you might think.
My point is that for fat loss burning calories matters. Steady state cardio burns more calories and with less effort. Here are 5 quick cardio tips to lose fat:
1. Don’t do HIIT if you do StrongLifts 5×5. Your legs will never get enough recovery. Do steady state cardio only. Up to 4x45mins/week. 2. Don’t do HIIT if you’re a beginner with zero fitness levels. This would be like starting with 220lbs on Squats. Build base fitness levels first. 3. If you lack time to do 4x45mins/week steady state cardio, do 3x30mins. This burns about as many as calories as 3x30mins HIIT does. 4. If you lack time to do 3x30mins/week steady state cardio, focus on diet & strength. You’ll lose fat, but slower. Accept it. 5. If you get bored of the steady state cardio: get over it. It’s meant to be effective, not fun. Really. Once you’ve got body fat down you can quit it.
Again: I’m NOT against HIIT. I do it. I’m against people wasting their time. You have to train hard, but you also have to train smart. Steady state cardio burns more calories with less effort. That’s training smart.
Please click on the "like" button below to share this post with your
http://stronglifts.com/hiit-interval-training-fat-loss/
I believe that the high intensity cardio intervals are better for losing weight and body fat. The reason is that these intervals are still cardio that you need, but the intensity keeps you burning metabolic fat all day instead of just a short period of time after regular cardiovascular activity.
Cardio vs Interval Training
Fitness Cardio Exercises & Equipment Cardio for Belly
Interval Training vs. Cardio for Belly Fat
Interval Training vs. Cardio for Belly Fat
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COMMENT | PRINT
Interval Training vs. Cardio for Belly Fat
Overview Traditionally, continuous, moderate-intensity cardio --such as walking, running, cycling and swimming -- were thought to be the most effective modes for you to lose weight. However, the increasingly popular high-intensity interval training may be even more effective for losing abdominal fat, according to a 2008 study published in the "International Journal of Obesity." Reducing abdominal fat is particularly beneficial, as it is associated with greater risk of cardiovascular and metabolic disease.
Time Efficiency Interval training -- intense bouts of exercise lasting from 10 seconds to four minutes, interspersed with recovery periods -- requires less exercise time to achieve results. In the 2008 "International Journal of Obesity" study, the interval group cycled for a total of 20 minutes, which included a warm-up, a cool-down, and 30 cycles of eight-second sprints with 12-second recoveries on a cycle ergometer. The group doing continuous exercise cycled for 40 minutes at a moderate intensity. Although the first group exercised for half of the time, they lost more abdominal fat than their continuous-exercise counterparts, making the interval training a more time-efficient exercise.
Research for Double Chin Do you have excess fat under your chin? You may qualify for a study. www.DoubleChinStudy.com Sponsored Links
Appetite Suppression Interval training may contribute to more fat loss by suppressing appetite. One 2005 study in the "American Journal of Physiology" showed rats to have increased levels of the appetite-suppressing hormone corticotrophin after intense exercise. Although more human research on the long-term effects of intense exercise on appetite-related hormones is needed, one 2009 study in the journal "Medicina Sportiva" shows high-intensity -- but not low-intensity -- exercise to suppress appetite for a short period following the workout. Therefore, high-intensity exercise may reduce the likelihood that you overcompensate for the calories you burn in your workout by eating more.
Doing cardio at the same intensity week after week will cause your body to burn fewer calories doing the same exercise, and abdominal fat losses may be stalled as well. However, interval training has many inherent options --you can change the duration of each high-intensity bout or the amount of recovery time between bouts, or you can do your high-intensity bouts on an incline if you are running or cycling. This variety will not only challenge your body, but it will keep your workouts from getting monotonous and therefore make it more likely that you'll exercise consistently.
Precautions Although the studies above show interval training to be effective for abdominal fat loss, you should limit interval training to two times per week. More frequent sessions will not allow enough recovery, and you will not be able to achieve a sufficiently high intensity, diminishing the effectiveness of the workout. Studies in individuals with cardiovascular and pulmonary diseases have shown high-intensity interval training to be effective and safe for these populations; however, if you have any health condition or are prone to musculoskeletal injury, you should begin interval training conservatively and consider consulting an exercise professional or doctor for further
Research for Double Chin Do you have excess fat under your chin? You may qualify for a study. www.DoubleChinStudy.com
Bally Total Fitness® Official Site-Free 7-Day Guest Pass Find a Local Bally Gym Near You. www.BallyFitness.com
Like Crossfit Events? You'll Love Spartan Races! The Best Obstacle Course Races on Earth www.SpartanRace.com/CrossfitEve
50 Fat-Burning Workouts Burn fat & get totally ripped with these 50 full-body workout routines www.MaxWorkouts.com Sponsored Links
References "International Journal of Obesity"; The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women, E.G. Trapp, et al.; January 2008 "American Journal of Physiology"; Dorsomedial Hypothalamic Corticotropin-Releasing Factor Mediation of Exercise-Induced Anorexia, M. Kawaguchi, et al.; June 2005 "Medicina Sportiva"; Effects of Exercise on Appetite and Food Intake Regulation, J. Bilski, et al.; February
"Journal of Obesity"; High-Intensity Intermittent Exercise and Fat Loss, S. Boutcher; January 2011
http://www.livestrong.com/article/397880-interval-training-vs-cardio-for-belly-fat/
Cardiovascular exercise does work for losing weight, but it does not do as much for you as interval training. There are many exercise workouts that revolve around interval training that have been proven to work exceptionally well for weight loss.
Interval Training vs. Cardio for Belly Fat
Interval Training vs. Cardio for Belly Fat
0
4
2 Send Like
COMMENT | PRINT
Interval Training vs. Cardio for Belly Fat
Overview Traditionally, continuous, moderate-intensity cardio --such as walking, running, cycling and swimming -- were thought to be the most effective modes for you to lose weight. However, the increasingly popular high-intensity interval training may be even more effective for losing abdominal fat, according to a 2008 study published in the "International Journal of Obesity." Reducing abdominal fat is particularly beneficial, as it is associated with greater risk of cardiovascular and metabolic disease.
Time Efficiency Interval training -- intense bouts of exercise lasting from 10 seconds to four minutes, interspersed with recovery periods -- requires less exercise time to achieve results. In the 2008 "International Journal of Obesity" study, the interval group cycled for a total of 20 minutes, which included a warm-up, a cool-down, and 30 cycles of eight-second sprints with 12-second recoveries on a cycle ergometer. The group doing continuous exercise cycled for 40 minutes at a moderate intensity. Although the first group exercised for half of the time, they lost more abdominal fat than their continuous-exercise counterparts, making the interval training a more time-efficient exercise.
Research for Double Chin Do you have excess fat under your chin? You may qualify for a study. www.DoubleChinStudy.com Sponsored Links
Appetite Suppression Interval training may contribute to more fat loss by suppressing appetite. One 2005 study in the "American Journal of Physiology" showed rats to have increased levels of the appetite-suppressing hormone corticotrophin after intense exercise. Although more human research on the long-term effects of intense exercise on appetite-related hormones is needed, one 2009 study in the journal "Medicina Sportiva" shows high-intensity -- but not low-intensity -- exercise to suppress appetite for a short period following the workout. Therefore, high-intensity exercise may reduce the likelihood that you overcompensate for the calories you burn in your workout by eating more.
Doing cardio at the same intensity week after week will cause your body to burn fewer calories doing the same exercise, and abdominal fat losses may be stalled as well. However, interval training has many inherent options --you can change the duration of each high-intensity bout or the amount of recovery time between bouts, or you can do your high-intensity bouts on an incline if you are running or cycling. This variety will not only challenge your body, but it will keep your workouts from getting monotonous and therefore make it more likely that you'll exercise consistently.
Precautions Although the studies above show interval training to be effective for abdominal fat loss, you should limit interval training to two times per week. More frequent sessions will not allow enough recovery, and you will not be able to achieve a sufficiently high intensity, diminishing the effectiveness of the workout. Studies in individuals with cardiovascular and pulmonary diseases have shown high-intensity interval training to be effective and safe for these populations; however, if you have any health condition or are prone to musculoskeletal injury, you should begin interval training conservatively and consider consulting an exercise professional or doctor for further
Research for Double Chin Do you have excess fat under your chin? You may qualify for a study. www.DoubleChinStudy.com
Bally Total Fitness® Official Site-Free 7-Day Guest Pass Find a Local Bally Gym Near You. www.BallyFitness.com
Like Crossfit Events? You'll Love Spartan Races! The Best Obstacle Course Races on Earth www.SpartanRace.com/CrossfitEve
50 Fat-Burning Workouts Burn fat & get totally ripped with these 50 full-body workout routines www.MaxWorkouts.com Sponsored Links
References "International Journal of Obesity"; The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women, E.G. Trapp, et al.; January 2008 "American Journal of Physiology"; Dorsomedial Hypothalamic Corticotropin-Releasing Factor Mediation of Exercise-Induced Anorexia, M. Kawaguchi, et al.; June 2005 "Medicina Sportiva"; Effects of Exercise on Appetite and Food Intake Regulation, J. Bilski, et al.; February
"Journal of Obesity"; High-Intensity Intermittent Exercise and Fat Loss, S. Boutcher; January 2011
http://www.livestrong.com/article/397880-interval-training-vs-cardio-for-belly-fat/
Cardiovascular exercise does work for losing weight, but it does not do as much for you as interval training. There are many exercise workouts that revolve around interval training that have been proven to work exceptionally well for weight loss.
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