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Fitness Tips For 7/27/2005
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High-Intensity Training and Weight Control
By S. Franckowiak, B.S., and K. Fontaine, Ph.D.
In this article we will describe the potential role that a
rationally-derived program of strength training can play in
weight loss efforts, and outline some broad recommendations
to enhance its effectiveness.
In order to lose fat, you must create an energy deficit
(i.e., expend more calories than your body needs to function).
Unfortunately, when you create such a caloric deficit you do
not lose just fat. That is, the body takes energy from
body tissue indiscriminately. In fact, any diet produces not
only fat loss, but lean tissue loss as well. A recent
analysis by Ballor and Poehlman (1994) indicated that an
average of 28% of the weight lost among dieters who do not
exercise is actually fat-free mass (i.e., lean tissue)
compared to 13% among dieters who performed primarily
aerobic exercise. Indeed, if the caloric deficit is
severe enough (e.g., very low calorie "fasting" diets)
even organ tissue and bone is lost. Moreover, since calorie
restriction is an unnatural act, the body begins to adapt
by reducing resting metabolic rate (RMR).
This means that you have to create progressively greater caloric
deficits to continue to lose fat at a consistent rate. Given
this, the primary goal for utilizing strength training in
conjunction with weight reduction activities is to preserve
fat-free mass while losing body fat. The preservation of fat-free
mass also serves to keep the metabolic rate as high as possible
so that fat loss can be promoted even with a relatively modest
level of caloric restriction. In addition, strength training may
be a useful strategy for maintaining the fat loss (i.e., keeping
the weight off) once the person has reached their goal.
That is, developing as little as one pound of muscle tissue
after calorie restriction will allow a moderately active person
to consume an additional 50-100 calories a day. In fact, adding
three pounds of muscle increases metabolic rate by about 7%. The
bottom line is that gaining lean muscle is highly desirable
because muscle is metabolically active (i.e., it needs a modest
amount of calories to survive) while fat is not.
Let us look at you can use a HIT approach to maximize the
short and long-term effectiveness of your weight loss/weight
control efforts. Note that our broad suggestions will need to
be modified somewhat given the unique circumstances of a given
individual.
Intensity
Intensity is the name of the game in strength training. You have to
work hard enough to set the growth machinery into motion. You need
to slowly and gradually increase the intensity of your workouts
(perhaps over several weeks) until you are physically and mentally
capable of working an exercise with the required effort.
Brief
The anaerobic workout should only be as long as required to
stimulate the growth, or the maintenance of fat-free mass. Most
often, individuals have time constraints make it difficult to
participate in a regular strength training routine or that they
have no interest in spending hours in a gym . Making workouts short
and intense should provide necessary stimulation of muscles without
producing disinterest or boredom. We suggest single work sets of 3
to 5 multi-joint exercises which focus on the larger muscle groups
(legs, hips, back). Weights can usually be lifted using
approximately 60 to 80% of their initial 1RM and slowly progressing
from there. Workouts should be conducted at a rather brisk pace
and should be kept to less than 30 minutes. We would not
necessarily discourage low intensity aerobic activity after the
weight training, but if the weight training was of sufficient
intensity, it is unlikely you would want, or becapable of
performing, a great deal of aerobic exercise.
Infrequent
One reason many people are anti-strength training is the belief
(propagated in the popular muscle magazine) that you must train
very long and frequently (1-2 hours, up to 6 days a week) in order
to make progress. The brevity and relative infrequency of HIT
training is very appealing to most people. We would suggest
training three times a week initially in order to develop the
motor skill necessary to adequately and safely perform the
movements. As the intensity increases, the frequency of
training should be reduced to ensure proper rest and recovery.
Safety
HIT, being a high intensity low-force training protocol, is
very safe, provided proper exercise technique is used. Make
sure you acquire the skill to perform each exercise properly
before you train alone.
Stressing slow controlled movements with good form will lessen
the chance of injury. Obviously, the use of machines would be
preferred because they require less skill to execute the
movement.
Reprinted with permission of Exercise Protocol.
