New Fat Loss Study

A new study* published last month in Medicine & Science in Sports & Exercise showed really interesting result on effect of exercise training and abdominal fats.

In the study, 27 obese women (average age 51 years) completed 16-week of aerobic training in one of three aerobic exercise groups...
1) No exercise training/control
2) 5 days per week of Low-intensity exercise training (LIET)
3) 3 days per week of high-intensity exercise training (HIET) (above lactate threshold level)plus 2 days per week of LIET.

Exercise duration for all the subjects were adjusted so that every one burns 400 calories in each session. In another word, the LIET group would have exercised longer per session as compared to the HIET group.

And the results showed no significant changes in the LIET group. On the other hand, the HIET group lost a significant amount of abdominal fat. So the study reveals 3 things:

1. Exercising harder results in more fat loss in less time


2. Hard exercise burns belly fat


3. Low-intensity cardio doesn't do much for fat loss

Here is the interesting part, all the women in the study burned the same amount of calories after 16 weeks of training, the old-school thinking would probably expect same fat loss results. So the differentiating factors should probably exist outside the training time. Is it because high intensity exercise induces changes in post-workout fat metabolism (like increasing lipolysis and its related enzymes in adipose tissue) but low intensity exercise dosen't? This would be up to the scientists to conduct more research to find out.

This study verifies what I always advocate for my clients, that if they want to burn fats, they should exercise hard at higher intensity, instead of wasting their precious family/social time to hog on the treadmill at low intesity for hours!

Inspired to do some 'HIET" cardio to burn that annoying tummy fat off right away? Take note that to train at your lactate threshold (as in the HIET group in the study) is often about 80% of your VO2max or even 85% if you are fit. Training at your lactate threshold is a painful experience, as that is the intensity level where lactic acid will start to accumulate in your blood, which will in turn cause burning aches in your muscles. So remember to self-monitor your body to train safe and look out for any symptoms of overuse injuries.

*Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition. Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser GA, Weltman A.

Research on Pilates - ACSM

It is a misconception to many that Pilates is just another fitness hype and there is no systemtic scientific study conducted on Pilates. Well, here is one presented at ACSM in March 2005:

"LAS VEGAS - Pilates is a beneficial exercise to enhance flexibility and muscular fitness and endurance, particularly for intermediate and advanced practitioners, but may have limited potential to notably increase cardiovascular fitness and reduce body weight. New researchconducted by Michele Olson, Ph.D., FACSM and presented today at the American College of Sports Medicine (ACSM) Health & Fitness Summit & Exposition supports the practice of Pilates to achieve some health benefits, and adds to the knowledge about the technique

In a recent study of the method, Olson and her team measured the metabolic and caloric cost of basic (beginner), intermediate, and advanced Pilates mat workouts to assess what the popular technique may and may not do for exercisers. Participants performed basic, intermediate and advanced workouts in random order while the research team monitored heart rate, metabolic rate and rate of perceived exertion.

Results indicated basic Pilates activity translated into low-moderate intensity, comparable to active stretching. The intermediate workout was shown to be of a moderate intensity level, similar to the energy requirement of speed walking at a rate of 4 to 4.5 mph. The advanced workout was found to be of high-moderate intensity, equivalent to basic stepping on a six-inch platform.

The team also found the most dramatic increase in caloric cost occurred when participants progressed from basic to intermediate or advanced levels of training. Additionally, the duration of the workout affected energy cost in intermediate sessions. For example, a 30-minute session at an intermediate level burned 180 calories, and continuing the workout burned an additional 90 calories each 15 minutes...

...an another phase of the study, the team measured abdominal muscle activity during key Pilates mat exercises. Participants performed five Pilates ?ab? exercises, then basic crunches for comparison. Results showed that the rectus abdominis muscle, which runs along the mid section of abdomen, was challenged similarly for most of the Pilates exercises. However, the Teaser exercise and Roll-Up challenged this abdominal muscle more than the crunch. The external obliques, the muscles on either side of the abdomen, were challenged to a greater degree by all of the Pilates exercises compared to the basic crunch. In particular, the Criss-Cross was the most effective for the external obliques....

...Olson says the practice of Pilates promises to become even more mainstream, and warns that this can potentially create a problem with a lack of quality instructors. ?A qualified Pilates instructor has studied for five or more years, and may have even traveled and taken intensive courses from masters. There are more than 500 exercises, and it takes more than a workshop or short course to learn and teach it correctly."

Pilates and Sex - For Men

A reader asked how exactly can Pilates help in sexual sensation (as mentioned in my previous post). She understands that strong pelvic floor muscles can affect the tone of vagina, thus better sexual sensation for the lady. But what about the men? It never even occurs to her that men also have pelvic floor muscles! So, while keeping P-latte NC-16, I will write a little more about Pilates and Sex - for MEN.

Joseph Pilates stated that the five basic principles behind his method of exercise are concentration, control, centering, flow, and breathing. All very good compliments on how to have better sex.

Generally speaking, studies have shown that a key to an improved sex life is a healthy fit body. More specifically, Pilates fitness can show you how to have better sex. Because of the obvious, and not so obvious, body-strengthening benefits of a regular Pilates routine.

First and foremost, strong pelvic floor muscles equal stronger orgasms - for both men and female. Besides, in a study published in the British Journal of General Practice, 40 per cent of the male subjects who were put on Kegel exercise, attained normal erectile function, and another third showed improved performance at the end of study. Grace Dorey, visiting professor at the University of the West of England, Bristol, and lead author of the research, said that the results showed that pelvic floor exercises should be the first treatment for all men with erectile disorders and weak erections. Such exercises could also prevent impotence in men, and even improve the performance of those who do not have problems. “When men are going through a normal sex life, they should be looking to these exercises to extend their sex life. If you are performing reasonably well, this research would suggest that you may be able to improve your performance further,” the professor said. Pilates strengthen pelvic floor, thus enhance sexual performance.

Next, stronger abdominal muscles help to sustain the actions of sex. Stronger core equals stronger movements for a longer period of time. Isn't stronger and longer means better?

Want to try some of those fabulous Kama Sutra poses, but can’t quite get your leg over your head? Pilates improves your flexibility and overall range of movement at the joints.

Looser hips give you greater ease of movement and a freer feeling body. Nice.

In addition, some of the less obvious benefits of Pilates and how to have better sex have to do with oxygen. Pilates requires very deep, sometimes sustained breathing. This oxygenates your blood and sends oxygen to your muscles faster. The increased blood flow that comes from Pilates exercise can also benefit men who are experiencing some erectile difficulties; and increased blood flow in certain areas of man’s body can increase their feeling of strength., according to experts.

Plus, stronger body also allows for better stamina and an overall feeling of well being.

Last but not least, sex is many times more mental than physical. We all know how a little mental concentration can boost your experience. (wink…nod) Pilates exercise utilizes mental imagery to achieve the correct form and feeling to each exercise and the mental strength recruited during a pilates class can also be used in your sexual workout.

So you see, be the master of your mind and body and you will have control in all areas of your life. Pilates will be the way to an improved sex life.