Aerobics, Basal Metabolic
Rates
and High-Intensity
Interval Training
The
Basal metabolic rate, or BMR, together with the
associated Resting metabolic rate, or RMR, is the amount of energy
consumed
whilst at rest. This means that the digestive system is inactive, a
state which
requires around 10-12 hours of fasting. The expenditure of energy in
such a
state is enough simply to allow for the operation of the key organs,
including
the heart, lungs, brain, nervous system, liver, kidneys, sex organs,
muscles
and skin. BMR steadily reduces with age and with the loss of lean body
mass. On
the other hand, an increase in muscle mass increases the BMR. Aerobic
fitness
level, achieved by means of cardiovascular exercise, whilst originally
thought
of as having an effect on BMR has, in fact, been found, in the 1990s,
to
exhibit no correlation with BMR. However, recent research has suggested
that
aerobic exercise does increase the amount of energy expended whilst at
rest.
Furthermore, illness, the earlier consumption of food and drink, the
surrounding temperature, and stress levels can affect an individual’s
overall
energy consumption as well as the BMR.
It
has been found that aerobics does not raise the basal
metabolic rate to the same extent as some forms of weight-training
(whose role
is the building of muscle mass), and may therefore not be as effective
in
lowering levels of obesity.
High-intensity interval training (HIIT),
also known as sprint interval training,
represents
an exercise regime that is focused on improving performance by means of
short
training sessions. HIIT is a form of cardio which aids the burning of
fat
during short and intense workouts. Normally, HIIT sessions may last
from
anything between 15–30 minutes. In terms of duration, HIIT sessions
tend to
have a 2:1 ratio. As an illustration, in the case of running, a HIIT
session
may be associated with either a 60 seconds jog or a 30 seconds sprint.
Exercises
conducted with greater intensity, such as
high-intensity interval training, increase the resting metabolic rate
in the 24
hours following high intensity exercise. The result of this is that, in
the
long run, more calories are burnt than is the case with lower intensity
exercise. On the other hand, low intensity exercise tends to burn more
calories
during the exercise, but fewer afterwards.
Aerobic
exercise makes it possible for longer, more frequent
activity which, consequently, may result in an overall increase in
energy
consumption. Furthermore, the level of metabolic activity of an
individual is
increased for a number of hours following a session of aerobic activity.
Aerobic
activity is also made use of by individuals with
anorexia (Anorexia
nervosa is an
eating disorder
synonymous with very low body weight, distorted body image and a
compulsive
aversion to gaining weight). It offers a means of
suppressing the need
to eat since aerobic exercise raises the levels of glucose and fatty
acids in
the blood by stimulating tissues, which results in the release of the
stored
energy.
Although
there is some support in favour of exercising while
hungry as a means of accessing the stores of fat, this is not
substantiated by
actual studies. In addition, the levels of performance can be impaired
by a
corresponding lack of nutrients, which will lead to a reduction in
training
effects.
Aerobics
– How To Succeed
Peter Radford writes
Articles with Websites on a wide range of subjects. Aerobics
Articles
cover Background, History, Types of Exercise, Benefits, Aerobic
Capacity, Other Issues, Commercial Success.
His Website
contains over 140 Aerobics Articles
View
his Website
at: aerobics-how-to-succeed.com
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