There is perhaps an unrealistic expectation regarding the potential for exercise in terms of weight loss, FFM gain, and increases in RMR. Zelasko[27] addressed this point in terms of weight loss, stating that the perception about the role that exercise can play in energy expenditure has become exaggerated over time. The big factor in the fat-burning phenomenon is time. Zelasko states that if total energy expenditure is the focus of the exercise, then higher-intensity exercise is better, because even though it uses a lower percentage of fat, it expends more fat energy and more total energy.[27]
The extent of the postexercise energy expenditure has also been questioned.[28] Excess postexercise oxygen consumption (EPOC) is the energy expended above resting values after a bout of exercise has been completed. It is highly dependent on exercise intensity and duration as well as individual and environmental factors. It is acknowledged that some extra calories are utilized after exercise. However, the energy expended from EPOC for the majority of people doing light or moderate activity is unlikely to have a significant effect on energy balance or weight loss.[28] This does not mean that exercise is not important. In fact, it is one of the best predictors of long-term weight maintenance. However, it should be considered in the context of a 24-hour day. It is total energy expenditure that is a critical factor in energy balance. Given a fairly wide range of diet and exercise routines, RMR and TEF are likely to remain relatively fixed. It is the physical activity component that makes up the remainder of daily energy expenditure; this is the most variable component and the most amenable to significant change. Planned exercise is important, with the greatest emphasis on consistency, then duration, intensity, and frequency.[27] However, unplanned exercise (ie, strategies to be more active during the remainder of the day) is also a key factor. It is total daily energy expenditure that must be considered for successful long-term weight loss and/or weight maintenance.
Conclusions
Based on data from studies of diet and exercise and their effects on metabolism, the following conclusions can be drawn. Diets that restrict intake to less than 1000kcal/d should be avoided because such diets can result in a decrease in RMR and can antagonize the benefits of exercise, at least over the short term. A caloric intake that falls between REE and TEE--that is, a caloric restriction of approximately 15%-20%-- has been suggested for gradual weight loss. Exercise should be a component of any weight-loss program. Aerobic activity performed a minimum of 3x/wk with a gradual increase in intensity and frequency is suggested, with the further addition of a weight-training component. FFM and RMR will be preserved somewhat. Total daily energy expenditure should be the key consideration in strategies to alter energy balance.
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Maar de conlusie lijkt me duidelijk, hoge intensiteit is nodig om je metabolisme op te schroeven, in die studie wordt voor opschroeven metabolisme door gewichttraining zelfs gesproken over een erg hoge intensiteit.