200Kcal verbranden in slechts 2,5 minuut door HIIT

[unkn0wn]

Aldus een artikel dat ik vandaag tegenkwam, gaat over een recent onderzoek naar HIIT. Blijkt dus mogelijk te zijn om 200 Kcal te verbranden door slechts 2,5 minuut inspanning te leveren op high intensity.

Minutes of hard exercise can lead to all-day calorie burn

Sprint interval training could cut time exercising while controlling weight

WESTMINSTER, CO (October 10, 2012)—Time spent in the drudgery of strenuous exercise is a well-documented turn-off for many people who want to get in better shape. In a new study, researchers show that exercisers can burn as many as 200 extra calories in as little as 2.5 minutes of concentrated effort a day—as long as they intersperse longer periods of easy recovery in a practice known as sprint interval training. The finding could make exercise more manageable for would-be fitness buffs by cramming truly intense efforts into as little as 25 minutes.

Kyle Sevits, Garrett Peltonen, Rebecca Scalzo, Scott Binns, Anna Klochak, Christopher Melby, and Christopher Bell, all of Colorado State University, and Edward Melanson and Tracy Swibas, both of University of Colorado Anschultz Medical Campus, compared volunteers' energy expenditures on two different days, one in which they performed a sprint interval workout on a stationary bicycle. Their results showed a marked uptick in the amount of calories the volunteers burned on the workout day, despite the short amount of time spent in actual hard exercise.

Their poster presentation entitled, "A Single Session of Sprint Interval Training Increases Total Daily Energy Expenditure," will be discussed at The Integrative Biology of Exercise VI meeting being held October 10-13 at the Westin Westminster Hotel in Westminster, CO. This popular meeting is a collaborative effort between the American Physiological Society, the American College of Sports Medicine and the Canadian Society for Exercise Physiology. The conference is supported in part by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, an institute of the National Institutes of Health, GlaxoSmithKline, Inc., Stealth Peptides, Inc., and Seahorse Biosciences. The full program is online at http://bit.ly/OrMFtN.

Feeling the Burn

Study leader Sevits notes that despite exercise's numerous documented benefits, few people hit the U.S. government's recommendations of 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. "Research shows that many people start an exercise program but just can't keep it up," Sevits says. "The biggest factor people quote is that they don't have the time to fit in exercise. We hope if exercise can be fit into a smaller period of time, then they may give exercise a go and stick with it."

Though other studies have shown that sprint interval training can markedly improve fitness and athletic performance, little was known about how this type of exercise affects energy expenditure, a factor that motivates many people to exercise. To determine how many calories a typical sprint interval training workout might burn, Sevits and his colleagues recruited five healthy male volunteers, all between the ages of 25 and 31 years old. These volunteers made an initial visit to Colorado State University in Fort Collins in which they performed an exercise stress test to make sure their hearts were healthy enough to participate. The researchers also analyzed the volunteers' body compositions and their resting metabolic rates.

Over the next three days, the volunteers ate a diet precisely calibrated to meet their metabolic needs so that they'd be in "energy balance," Sevits explains, with just enough calories so they weren't over- or under-eating. At the end of those three days, the men then checked in to a research facility at the University of Colorado Anschultz Medical Campus that was outfitted much like a typical hospital room. However, this room was completely enclosed, with air intake and exhaust regulated and equipment installed to analyze oxygen, carbon dioxide, and water content. Based on the results of this analysis, the researchers could determine how many calories the volunteers burned while each stayed in the room.

For two days, each volunteer lived in the room, continuing to eat the prescribed diet and spending the majority of their time in sedentary activities, such as watching movies or using a computer. However, on one of the days, they engaged in a sprint interval workout that involved pedaling as fast as possible on a stationary bicycle in the room that was set at a high resistance for five 30-second periods, each separated by four-minute periods of recovery in which they pedaled slowly with very little resistance. During the intense, 30-second bouts, the researchers coached the volunteers over an intercom system, encouraging them to give 100 percent effort.

Sprint Interval Trainer?

Analyzing results from the room calorimeter system showed that the volunteers burned an average of an extra 200 calories on the sprint interval workout day, despite spending just 2.5 minutes engaged in hard exercise. Though the researchers can't yet speculate on whether such efforts could translate into weight loss, Sevits and his colleagues suggest that engaging in intense, but brief, bursts of exercise could aid in weight maintenance. "Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many Americans gain each year," Sevits says.

However, maintaining the maximum effort needed to exercise at peak intensity over the 30-second sprints could prove tricky for many people to maintain on their own without help, Sevits warns. "Motivating yourself can be very hard," he says. "The way this could work in the real world is with the guidance of a personal trainer."

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http://www.eurekalert.org/pub_releases/2012-10/aps-moh101112.php

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[DBBdominik]

Als dat zo is dan stop ik over op 2.5 HIIT ipv 40min steady cardio :-). Lijkt mij onmogelijk.. 200kcal verbranden in 2.5min. Ik las dat artikel op nu.nl. Zeer onwaarschijnlijk en ze zeggen erbij geen afterburn of amper. Wel een leuk toevoeging na KT.

 

[unkn0wn]

Het leek mij ook onwaarschijnlijk, maar wie weet. Is al langer bekent dat HIIT goed is voor Kcal verbranding, nu het dan daadwerkelijk getest is op proefpersonen en dit de uitkomst is vind ik het toch wel aannemelijk. Nu natuurlijk wachten op meerdere studies die volgen die dit kunnen bevestigen.

 

[ButchMcDick]

If it sounds too good to be true, then it probably is.
80 kcal per minuut no way. Je mag al in je handjes klappen als je daarvan 35% haalt.

 

[3XL]

Niet echt gelezen, maar volgens mij gaat het over 200Kcal per dag die je extra verbruikt door 2.5min HIIT. Niet dat de 2.5min 200Kcal verbruikt.

 

[ButchMcDick]

Niet echt gelezen, maar volgens mij gaat het over 200Kcal per dag die je extra verbruikt door 2.5min HIIT. Niet dat de 2.5min 200Kcal verbruikt.

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Ik denk zelf dat je +- maximaal 30 kcal kan verbruiken per minuut. Dat komt neer op 75 kcal in 2,5 minuut en houdt je een afterburn over van 125 kcal. Dat kan nevah nooit, zelfs in mijn stoutste dromen niet, maar maakt ook verder niet uit, studies kloppen wel vaker niet.

 

[Sheamus]

Zo'n kcaltellertje op een loopband klopt niet dus?

 

[Calyptus]

epoc.

 

[Dunk]

for five 30-second periods, each separated by four-minute periods of recovery

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Dus 2,5 minuten 100% sprint plus 4x4 minuten rustig fietsen = 18,5 minuten workout.
Dan is 200 kcal niet heel speciaal.
Maar 4 minuten rusten tussen 2 sprints lijkt me erg lang. Als je dat al terug brengt naar 1 minuut, kan je in 6,5 minuut redelijke resultaten behalen. En dan steeds langer doorgaan met meer sprints...

 

[3XL]

Vraag is alleen of bij korte rust de zelfde intensiteit behaald kan worden. En het is in dit geval intensiteit wat bepalend is, niet duur.

---------- Post toegevoegd Mon 15 Oct 2012 om 16:52 ----------

Zo'n kcaltellertje op een loopband klopt niet dus?

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Vor sommige wel, maar meestal is het gewoon een indicatie, meer niet.

---------- Post toegevoegd Mon 15 Oct 2012 om 16:55 ----------

epoc.

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+1

Titel luid niet voor niets

Minutes of hard exercise can lead to all-day calorie burn

 

[unkn0wn]

Ja zal vooral afterburn effect zijn, maar desalniettemin alsnog zeer handig omdat het tijdbesparend is.

 

[3XL]

Ik vind het trouwens "oud nieuws"

 

[harnak]

Ik denk zelf dat je +- maximaal 30 kcal kan verbruiken per minuut. Dat komt neer op 75 kcal in 2,5 minuut en houdt je een afterburn over van 125 kcal. Dat kan nevah nooit, zelfs in mijn stoutste dromen niet, maar maakt ook verder niet uit, studies kloppen wel vaker niet.

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Je moet feiten zien, geen broscience poepen.