High Intensity & Non Routine workouts - benefits re fat loss??

TKD SC

Hello,

I've a query in relation to the logic / workings behind the following:

Let me start by saying I'm looking at this from the fat burning side of things more so. Also, this is more out of interest of how this works rather than looking for personal workout advise!

(1) There seems to be a lot of info and advise out there saying that shorter high intensity workouts are better than longer lower intensity ones. After reading lots on it, the reason seems to be because while you may burn more calories during the longer low intensity workout, that after the high intensity workout, your body continues to burn up calories for a much longer period after you have actually finished your workout, and hence you end up burning more in total by doing the shorter more intensive workout. If that's correct?? I suppose it does make sense so? If anyone knows anymore, please share the knowledge!

(2) There's also a lot out there (crossfit etc) in relation to varying your workouts as much as possible and how routine is bad because your body gets used to it. I know this was sort of touched upon on a thread recently, but I dont really understand it. I understand how your body might get used to lifting a certain weight or doing a certain thing, and then maybe this ties back into no. 1 above - ie, something that started for you as a high intensity workout has now dwindled to a low intensity workout because your body has got used to doing it? So maybe pt 1 and 2 are completely linked?

What if, for example, I do a 2 mile run - I may start at week one taking 18 mins to do it, which is at a high intensity. My body gets used to it, and it may take me 13 mins to do it (after x no. of weeks). But surely this is still at a high intensity level. I'm still doing 2 miles, but I'm doing it quicker so as wrecked on my 100th time doing it as on my 1st time doing it? Or similarly running for 20mins and covering 2miles at start, then getting better and covering 3 miles. Still high intensity even though my body is used to it?

Is the basic weight loss philosophy to do with burn up more than you take in? Not sure how the routine / non-routine fits in with this or makes such a difference?

CO'R: I'm sure you'll have some answers for me!

Hope I'm making sense above, and as I say, I'm not doubting anything and it does make sense to me in a "gut feeling" type of way, but I'm just interested in the science / reasons behind why high intensity and non-routine is valued so highly.

Thanks very much,

Simon

Colm_OReilly

Hey man,

First, let's start off with the observation that intensity is the independent variable most commonly associated with optimising returns. As such, training at unsustainable intensities produce the most efficient benefits.

I don't have the information at hand on the exact post exercise nature of your body, but as a thought: people who are more energetic as a result of a decent exercise program end up being more active in those 23 hours they're not working out - and this leads to greater energy expenditure --> fat loss.

routine is bad because your body gets used to it

It's not "bad", it just isn't as efficient and eventually becomes unproductive.

Now, the specific example you've mentioned is a single modality adaptation. If you continue doing that, you'll get very good at running 2 miles/20 minutes, and won't have the same efficiency at other distances or times.

Added to that, your VO2Max (which, is also highly activity specific) adaptation will not improve much, or at all, by continuing the same training program.

Here's an analogy - and like all analogies it's imperfect. Putting Crossfit aside (a protocol whereby the routine is constantly varied) When you're starting in college you learn basic physics. You learn the building blocks. A beginner in a strength/conditioning routine does much the same. Now, to advance, you need to attend higher lectures. To force adaptation (growth, devlopment, whatever you want to call it) you need more complex programs (complex as in longer termed programs) to disrupt your body out of stasis and force a response.

Is the basic weight loss philosophy to do with burn up more than you take in?

Yep, again it can be boiled down to simple maths. I'll dig up an article by Leyland on this and mail it on to you (do I have your email?)

Not sure how the routine / non-routine fits in with this or makes such a difference?

Beyond the simple answer of losing weight, people want to be healthier, and equate losing weight with being healthier. A mixed routine will improve the correlates of fitness/health (lower cholesterol, improved body composition, etc) as well as the components of fitness/health (coordination, agility, power, endurance, etc) as a whole more effectively than a simple routine.

Hope I've answered everything there,
Colm

TKD SC

Hey Colm,

Thanks for the reply! Clear as mud! Ah no, think you covered everything! And makes sense. I think what you said below of "force a response from your body" is the easiest way to relate to why non-routine is better / more efficient. It is easy to relate to doing a certain ex program and getting used to it and not really getting as much of a response from your body as before. And presumably when there's more of a response forced from your body it will use up more energy / intensity and hence more fat loss.

Another thing I read mentions how high intense interval training boosts your metabolism and helps with post exercise calorie burning. It also said how longer workouts uses up your carbs whereas short intense bouts burns fat. To confuse your body will burn more fat. Confuse it by changing around things - speed, resistance, excercises etc. etc.

All making more sense - it is interesting though and good to understand a bit better.

I'll send you on my e-mail for that article.

Thanks again,

Simon

rubadub

TKD SC wrote:

Is the basic weight loss philosophy to do with burn up more than you take in? Not sure how the routine / non-routine fits in with this or makes such a difference?

Could be somewhat down to metabolism change, so the same calories might be burned doing Xmins of exercise but the after effects can alter your metabolism/calorie usage afterwards.

If you are lifting the same way your muscles might get used to it- say burning 400kcal per hour, 3 hours a week. If you reach a plateau then you are just really maintaining your muscle mass and your metabolism will reach a plateau too (albeit higher than if you never trained). Now if you change your routine it still could be 400kcal per hour 3 hours a week, or 200kcal per 30mins, 6 times a week. This might trigger new muscle growth- growing the muscle boosts the metabolism- calories needed to build it- then once on more caloires are needed to maintain it.

I got gymnastic rings last week, before this I could do about 8 regular dips. Got the rings and was reading how they worked a lot more muscles like the lats- which I never really directly targeted before. First day I could only do 1 dip, 2 days later about 3, last night was my 3rd time and I could do 10! I can feel the changes in muscle afterwards.

Your body has got to have some "primal programming"- like how it goes into a starvation mode, some here eat heavily on workout days, and eat less on off days, this way your body never gets the chance to think it is starving so metabolism stays the same. A constantly changing routine probably kick starts it too- never gets "sedentary"- always "awake" -muscles thinking "better get stronger who knows what that brain is going to have us doing next";)

TKD SC

Thanks for that. Makes sense too. Good to know how it all works!

Should really go and do a workout now!

Cheeky_gal

So would it make sense to only workout 3 times a week rather than every day....cuz if what you're saying is that your body will become adapted to it, then maybe a day or 2 brake in between each workout will give your body time to recover and then go into "shock mode" again!?

Colm_OReilly

No, it doesn't work like that.

If you're performance is dipping, you're feeling crappier, then it's time to take a break.

If you've been doing the same exercises, in the same sequence, then changing up your routine will shock your body again.

Hanley

Training is as much an art as a science in my opinion. When you learn how to listen yo your body and vary your workouts based on that, things start to make a lot more sense.