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Endurance Training
What is endurance training?
Endurance training is a type of training that focuses on improving the cardiovascular and respiratory ability to sustain physical activity for at least 3 mins or more.
Purpose of Endurance Training regarding Fat loss
1) Caloric Expenditure: Endurance training, increases energy expenditure, contributing to fat loss.
2) Fat Oxidation: During endurance training, especially during low to moderate-intensity, the body relies more on fat as a fuel source, promotes the breakdown and utilization of stored fat, contributing to fat loss.
3) Excess Post-Exercise Oxygen Consumption - EPOC (After burn effect): Endurance training can lead to an increased metabolic rate post-exercise, especially high-intensity interval training (HIIT), contributes to overall energy expenditure and fat loss.
4) Hormonal Regulation: Endurance training enhances the sensitivity of insulin, increases the release of hormones such as epinephrine and norepinephrine, which stimulate lipolysis (the breakdown of fat) for energy, contributing to fat loss.
In 1993 experimental Study [5 healthy endurance-trained cyclists, aged 24 to 26 yrs. 3consecutive days, intensities were randomized and 25, 65, or 85% VO2max. Oxygen consumption and carbon dioxide production were measured. Indirect calorimetry, stable isotopes and blood sample used. Stationary ergometer.300-400 g carbohydrate intake each day] showed
During low-to-moderate intensity 30–65% of VO2max, fat is the major source of energy, and this type of training can be maintained for several hours.
Carbohydrates become the principal energy source during high-intensity >85% of VO2max, which can rarely be maintained for more than half an hour, except by elite endurance athletes.
Additionally, a very low rate of fat oxidation (loss) is observed during high-intensity Training.PMID: 8214047
In 2016 RCT cross over Study [13 cyclists and triathletes elite endurance athletes (four women and nine men), aged 32 to 34 yrs, experience min of 3 years. Bike ergometer; 25%, 30%, 40%, 50%, 60%, 70% and 80% of VO2max. Fat oxidation,VO2max,Glucose, lactate, Cortisol and Insulin measured. Indirect calorimetry used].
A very low rate of fat oxidation (loss) is observed during high-intensity Training.PMID: 26988766
In 2019 RCT 16 weeks Study [29 Adult diabetes sedentary. Run sprint interval training (INT) or moderate-intensity continuous training (MICT),3x/ week. Body fat mass, fasting glucose, and HbA1c measured]
The moderate-intensity continuous training (MICT) had greater reductions in body weight, BMI, and body fat than the run sprint interval training (INT) group.PMID: 30980133
In 2014 RCT 12 weeks Study [38 inactive overweight adults. High intensity interval training (HIIT) and continuous aerobic exercise training (CONT) or placebo (PLA). Work capacity and body composition were measured.DEXA] Showed
Trunk fat decreased with continuous aerobic exercise training but not with high intensity interval training, according to a nearly-significant main effect.
There was a significant reduction in the percentage of android fat observed in continuous aerobic exercise training compared to placebo, however, this effect was not observed in High intensity interval training.PMID: 24669314
In 2008 RCT 15-week Study [45 women, aged 20 to 22 yrs.3 groups high-intensity intermittent exercise (HIIE), steady-state exercise (SSE) and control, 3x/week. Subcutaneous and trunk fat and insulin resistance measured.DEXA, Monark cycle ergometers used] Showed
Only the high-intensity intermittent exercise (HIIE) group had a significant reduction in total body mass (TBM), fat mass (FM), trunk fat.
There was significant fat loss in legs compared to arms in the HIIE group only.
Lean compared to overweight women lost less fat after HIIE. PMID: 18197184
In the 2016 RCT 6 weeks Study [inactive overweight/obese young women, age, 20 to 21 yrs. Sprint interval training (SIT) and moderate-intensity continuous cycle training (MICT),3x/week. Body composition and aerobic capacity measured.DEXA] Showed
Even though the body weight didn't change much, there was a bigger decrease in total fat mass and android fat mass in SIT than in MICT.PMID: 27806634
In 2012 RCT 12 weeks Study [60 overweight young women, aged 19-20. High intensity interval training (HIIT) group and moderate-intensity continuous cycle training (MICT) group and Control group,5x/week] Showed
The High intensity interval training (HIIT) group achieved better results than those in the moderate-intensity continuous cycle training (MICT) group.PMID: 22648463
In 2015 12 week study [24 obese young women. Interval training and a continuous training group. Abdominal visceral fat areas and abdominal subcutaneous fat areas.4days/week. Whole-body fat % was assessed. Bioelectrical impedance] Showed
After running, the reduction of abdominal subcutaneous fat areas in group interval training was higher than in the group continuous training program.
The abdominal visceral fat areas were reduced only in group interval training, but not in group continuous training.Google Scholar
In 2019 12 week study [middle-aged obese male. High-intensity interval training group, moderate-intensity continuous training and control group,3 days/ week. Body composition, body fat percentage, net body weigh, resting blood pressure, blood glucose, high and low density lipoprotein cholesterol, total cholesterol and triglyceride, maximum oxygen uptake, anaerobic threshold and exhaustion time were measured] Showed
Blood pressure, body fat percentage and leg fat were only significantly improved in the High-intensity interval training group.Google Scholar
When it comes to Both Body Mass reduction, HIIT and MICT comes on the same page with no significant differences.
When it comes to Weight Circumference reduction, HIIT was superior to MICT, which may come from its positive effects on visceral adipose tissue.PMID: 30450794
When it comes to Percentage Fat Mass reduction, HIIT is more significant than MICT (even though the improvement was small),
Many studies performed on HIIT and MICT have limitations. The biggest problem is that studies were done with boxing and cycling, which target both the system, Muscular endurance and Cardiovascular endurance at the same time. Studies done with running only target cardiovascular endurance, so the studies don't match our criteria for fat loss and cardiovascular endurance.
Hence, More research needs to be carried out to find out the differences between the effects of HIIT and MICT regarding fat loss with cardiovascular endurance training before applying it in training program.
Weight (Resistance) Training
What is weight training?
Weight training means lifting weights against the gravity, which involves muscle contraction, it is also known as resistance training.
Purpose of Weight Training is
1) EPOC (Excess Post-Exercise Oxygen Consumption):EPOC also known as the after burn effect, where the body continues to increase energy expenditure (burn calories/fat loss) results in elevated oxygen consumption and resting metabolic rate after training while repairing and maintaining broken down muscles, is caused by weight training.
2) Muscle Mass and Resting Metabolic Rate (RMR):Training with weights contributes to the increase and maintenance of lean muscle mass. Muscle tissue (mass) is metabolically active and requires more energy (calories) for rebuilding and maintenance. Increased muscle mass increases the resting metabolic rate, which supports higher energy expenditure (calorie/fat loss) even at rest.
3) Hormonal Responses:Weight training mainly involves compound movements that stimulate the release of growth hormone and testosterone. Both hormones contribute to fat loss.
In the 2021 RCT 14-week Study (61 patients with knee osteoarthritis, aged 40–65 yrs,3 protocols: Circuit Training 3x/week, conventional Strength Training 3x/week, or educational meetings 2x/ month.DEXA, abdominal obesity, triglyceride, HDL, blood pressure, fasting glucose, knee maximal isometric voluntary contraction extension and flexion measured). Showed
Weight (Resistance) training alone reduces visceral fat.PMID: 32514678
In 2013 RCT 12 months Study (103 high-intensity progressive resistance training or sham exercise 3 days/week, older adults with type 2 diabetes, Skeletal muscle mass, total fat mass, Visceral adipose tissue, mid-thigh cross-sectional area, and mid-thigh muscle attenuation. Bioelectrical impedance and tomography were used) showed
Weight (Resistance) training alone reduces visceral fat.PMID: 23474589
In the 2017 RCT 8 weeks Study (60 elderly men and women, Sarcopenia obesity, age 65 to 75yrs. Resistance training (RT), aerobic training (AT), or combination training (CT) and control (CON) groups,2x/week. Body composition, muscle strength performance, and insulin-like growth factor 1 (IGF-1) measured. Showed
Weight (Resistance) training alone reduces visceral fat.PMID: 28205203
In 2013 RCT 12-weeks Study (47 men untrained middle-aged, age, 48 to 54 yrs. Concurrent training, Weight training (10 exercises; 3–4 sets × 8-10 repetitions) and endurance training (40-60 min of cycling) or control condition. Abdominal visceral adipose tissue, total body fat and fat-free mass; plasma cytokines, tumor necrosis factor-α, interleukin-6, muscle protein content of p110α and glucose transporter 4, mRNA expression of GLUT4, peroxisome proliferation-activated receptor-γ coactivator-1α-β, cytochrome c oxidase, hexokinase II, citrate synthase; oral glucose tolerance; and estimated insulin sensitivity measured)
Weight (Resistance) training alone reduces visceral fat. PMID: 23980737
The latest evidence suggests that reducing body fat can be achieved through only strength training, which is similar to the amount of fat we might lose through cardio or aerobic exercise. But can we get to single digit body fat through only strength training alone is a matter of further research? Well, Anecdote (including myself) have shown it is possible to reach single digit body fat through only strength training alone.
