Robke's trainingslog

Robke78 · 11 mrt 2009

la vieux zei:
Zware compound zorgt voor spiergroei, en meer spieren vragen meer energie, dus gaat je metabolisme omhoog. Hoe werkt dit dan voor/door cardio?

+1

Enige wat je zou kunnen doen is interval cardio, dan verbrand je wat langer na.
Hoewel dit ook van persoon tot persoon afhangt.

Robke78 · 11 mrt 2009

What is Metabolism?
Metabolism is the rate at which your body’s internal engine operates as it performs its bodily functions. The largest component of your metabolism, approximately 70%, is your basal metabolic rate (BMR), which is how many calories you burn just sitting around. In other words, it is the energy used by your body to perform basic functions, such as breathing, keeping the heart beating and maintaining body temperature. As you age, your BMR decreases. Basal metabolic rates differ from person to person due to:

Genetics: A slow metabolism (you burn calories more slowly) or fast metabolism (you burn calories faster) can be inherited.

Amount of lean muscle: Muscle burns calories faster than fat. The more muscle you have, the more calories you burn, even at rest.

Sex differences: Males generally have a 10 to 15% faster BMR than females because the male body has a larger percentage of lean muscle tissue.

Age: Younger people have faster metabolisms due to increased activity of cells.

Other components of your metabolism include physical activity, which accounts for about 20% of calories burned, and dietary thermogenesis, which is the number of calories required for digesting and processing the food you eat. This accounts for the remaining 10% of energy needs.

Overgrote meerderheid wordt dus bepaald door afkomst, leeftijd, etc en dat kan je niet beïnvloeden.

Dressed Black · 11 mrt 2009

la vieux zei:
Zware compound zorgt voor spiergroei, en meer spieren vragen meer energie, dus gaat je metabolisme omhoog. Hoe werkt dit dan voor/door cardio?

Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up

You finished your workout a couple of hours ago and now you are relaxing as you get your regular fix of Peak Performance. But in fact your body may not be quite as relaxed as you think. There are a number of ways in which exercise can exert lasting physiological effects that persist for long after you have showered and headed home. And knowledge of these processes will help you to optimise your performance and recovery, as well as managing your body weight, writes John Shepherd.

Weight is an important issue for sportsmen and women. Rugby or American football players, for example, need powerful lean muscle and body mass to hit their opponents hard and absorb the impacts of the game. A top player can burn 3,000 calories or more on a typical training day – enough to cause a worrying loss in body weight and lean muscle if calories are not replaced consistently and appropriately.
Endurance athletes are less concerned than rugby players with putting weight on, but must also be careful to ingest enough food calories to maintain their body weight, maximise recovery and optimally fuel their activities.
Both types of athlete may be assiduous in calculating the number of calories they need for their respective activities; but the reality is that they may underestimate their true calorific requirements by as much as 20% by failing to take account of the following factors:

A consistently elevated metabolic rate, resulting from regular endurance training, that can increase calorific expenditure by as much as 17%;

Both of these factors are affected by coïtus and age, of which more later.
Let’s begin by understanding metabolic rate. Total daily energy expenditure (TDEE) is just that – the sum total of energy expended over a day. A very significant proportion (60-75%) of TDEE is used to maintain the resting metabolic rate (RMR), which fuels a broad range of invisible essential bodily functions, including heart, lung and mental function. (Calculations of RMR are made over a 24-hour period but do not include the calories burned during sleeping.) You may be surprised to learn that physical activity accounts for no more than 15% of TDEE.
However, numerous scientific studies have demonstrated a training-induced rise in RMR of up to 20%. This response is known as excess postexercise oxygen consumption (EPOC). EPOC appears to have two phases: a first lasting less than two hours and a second with a more prolonged effect, lasting up to 48 hours. The former is thought to be more significant in terms of calorie burning than the latter.
The mechanisms underlying short-term EPOC created by endurance training are well known, involving the following bodily processes:

Replenishment of oxygen stores;
Re-stocking of prime muscle fuels adenosine triphosphate (ATP) and creatine phosphate;
Removal of excess lactate from the bloodstream;
Increased body temperature, circulation and ventilation rate.

The mechanisms involved in the longer lasting EPOC are less well understood, although they may include a sustained enhancement of circulation, ventilation rate and body temperature. Interestingly, little is known about the mechanisms underlying EPOC after resistance exercise, of which more later.
If endurance training can affect EPOC significantly, how is this effect mediated by training intensity and frequency?
It appears that a high intensity of training is needed to generate a significant metabolic EPOC. As Pohleman of the University of Vermont in the United States writes: ‘An exercise prescription for the general population that consists of exercise of low (less than 50% VO2max) or moderate intensity (50-75% VO2max) does not appear to produce a prolonged elevation of post-exercise metabolic rate that would influence body-weight.’ (1)
Higher exercise intensities induce greater metabolic responses that take more time to dissipate. Paradoxically, though, athletes (particularly endurance athletes) can actually slow their RMR when training intensely and for prolonged periods. This tends to happen when calories are consumed in insufficient quantities to fuel energy expenditure plus the additional increase in RMR.
In such situations the body can ‘hang on’ to this inadequate energy supply, thus slowing RMR. This ‘starvation mode’ is a legacy from our prehistoric ancestors who often had to go for long periods without food and whose bodies consequently developed the ability to use food sparingly in order to sustain life.
To avoid inducing this paradoxical response, sportsmen and women should ensure they eat enough and, crucially, that they eat regularly, with as many as five meals spread across the day and snacks consumed as needed before, during and after workouts.
It is important to understand that eating itself is a significant booster of metabolism in that the thermic effect of feeding (TEF) can account for up to 10% of TDEE. TEF refers to the energy cost of all the processes involved in the consumption and digestion of food.

If high-intensity workouts boost the body’s metabolic rate, what is the impact of high- frequency training, eg twice daily workouts? Ronsen et al from Norway addressed this question in a study of nine elite male athletes, described in the box above.
Athletes seeking to boost their metabolism through frequent exercise should be careful, in the light of Ronsen’s findings, not to allow too long a gap between sessions. Essentially, the briefer the interval between sessions, the greater the combined energy expenditure.
Most athletes train with weights to increase their power and injury resistance, but are often unaware of the fact that their increased lean muscle mass needs more feeding. It is said that every 0.45kg increase in muscle needs an extra 50 calories a day just to maintain it, which can obviously have a significant effect on calorific intake.
Within the fitness industry weight training is widely advocated as a way to lose weight on the grounds that the leaner you are, the more efficient you will be at burning fat. In general this is true; however, research by Lemmer et al from the US suggests that weight training has a lesser metabolic impact on women than on men (3).
The research team compared the age and gender effects of a 24-week strength training programme on RMR, energy expenditure of physical activity (EEPA) and body composition.
The following groups were involved in the study:

10 men and 9 women aged 20-30;
11 men and 10 women aged 65-75.

When results from all the subjects were pooled, absolute RMR increased by a significant margin of 7%. However, when the groups were considered separately some clear gender differences emerged, with only the men showing a significant rise in RMR.
There are two possible explanations for this apparent difference:

The relatively brief duration of the trial. Had the women continued with strength training for a longer period they might have been able to increase their lean mass to a more significant level, thus giving a greater kick to RMR;
Women are biologically programmed for less significant lean muscle adaptation than men because of their lack of the male growth hormone testosterone.

However, subsequent research by Dionne et al of Canada indicated that younger women might derive a greater boost to RMR from strength training than their older counterparts (4). The researchers found that younger women who weight trained for six weeks managed to increase their RMR, specifically from 1,379 to 1,451 calories a day, while older women did not experience similar benefits.
A round-up of research on EPOC carried out in Norway concluded: ‘The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise. Thus, the intensity of resistance exercise seems to be of importance for EPOC.’(5)
A final factor to note in terms of the effects of training on metabolism is the likelihood that men and women engaged in sport and fitness burn more calories than sedentary people by virtue of increased energy levels that make them more active in general. Again, this additional energy expenditure needs to factored into calorific calculations if adequate body fuelling is to be maintained.
John Shepherd MA is a specialist health, sport and fitness writer and a former international long jumper.
Ronsen’s study of high-frequency training

This study was set up to consider:

The impact of prior exercise on metabolic responses to a subsequent exercise session;
The effect of different recovery periods between two daily exercise sessions on metabolic responses to the second bout.

The athletes each completed four 25-hour trials, as follows (2):

One bout of exercise only;
Two bouts of exercise separated by three hours of rest and one meal;
Two bouts of exercise separated by six hours of rest and two meals;
No exercise.

All the exercise bouts consisted of 10 minutes of cycling at 50% of VO2max, followed by 65 minutes at 75% of VO2max.
Increased metabolic stress – including a higher mean oxygen uptake, heart rate, rectal (core) temperature and EPOC and a lower respiratory exchange ratio – was observed when strenuous exercise was repeated after only three hours of recovery. But metabolic stress was reduced when a longer recovery period, including an additional meal, was given.

Summary points
Training can boost the resting metabolic rate (RMR) by up to 20%;
High-intensity training has a greater effect on RMR than low-intensity training;
The briefer the interval between two exercise sessions performed on the same day, the greater the combined energy expenditure;
Weight training has a lesser metabolic impact on women than on men;
However, younger women are more likely to benefit than older ones.

References

Sports Med 1991 Feb; 11(2): 78-101
Eur J Appl Physiol 2004 Aug; 92(4-5): 498-507
Med Sci Sports Exerc 2001 Apr; 33(4): 532-41
Exp Gerontol 2004 Jan; 39(1): 133-8
Sports Med 2003; 33(14): 1037-60

UnCompress · 11 mrt 2009

la vieux zei:
Zware compound zorgt voor spiergroei, en meer spieren vragen meer energie, dus gaat je metabolisme omhoog. Hoe werkt dit dan voor/door cardio?

Wat je zegt klopt maar waar je aan voorbij gaat is dat tijdens de training er geen sprake kan zijn van spiergroei, dat komt later. Je metabolisme gaat omhoog omdat zoveel spieren betrokken worden tijdens een oefening. Bij cardio is dit ook het geval. Hardlopen betrekt heel veel spieren in je lichaam en vergt dus veel energie dus gaat je matabolisme ook omhoog.

la vieux · 11 mrt 2009

Intervalcardio ... ik ga eens kijken of ik daarmee uit de voeten kom/de kachel aan krijg

Dressed Black · 11 mrt 2009

la vieux zei:
Intervalcardio ... ik ga eens kijken of ik daarmee uit de voeten kom/de kachel aan krijg

Met intervaltraining gaat elke kachel aan!

High-intensity interval training

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High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

[edit] Procedure

An example of a HIIT session may be as follows: Use this scale of 1-10 (1 being a casual walk and 10 being sprinting as hard you can) to help clarify the intensity level of the run. For this exercise, it is most efficient if it is done on a track or at least outdoors instead of on a treadmill. Begin with a five minute warm up jog at about a 4-5 followed by a couple of minutes of stretching. Then start with a jog at about a 5-6 intensity level for 60 seconds and then sprint at an 8-9 intensity level for 30 seconds. Repeat this cycle 6-8 times depending on how fit you are (Beginners should limit themselves to 6 cycles and more advanced HIIT users should strive for 8 cycles). Your HIIT session will look something like this: Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds). After you complete your cycle, you should also have a cool down run to help your heart rate return to normal.
A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes. HIIT is an excellent way to maximize your workout if you are limited on time as well. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons. [1]

[edit] Benefits

Studies by Tabata[2], Tremblay[3] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. A study by Gibala et al[4] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King [5] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[6][7][8][9] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. HIIT may therefore represent a viable method for prevention of type-2 diabetes.

Robke78 · 11 mrt 2009

Interessante stukjes DB ...

la vieux · 11 mrt 2009

+ 1

@DB
Vraagje: in het eerste stuk wordt genoemd:
"thus te intensity of resistance excercise seems to be of importance for EPOC"

Kan iemand mij dit vertalen naar krachttraining toe. Hoe verhoog je de intensiteit, door korte reps met zwaardere gewichten of door lange (niet te lange) reps met wat lichtere gewichten?

Robke78 · 11 mrt 2009

la vieux zei:
+ 1

@DB
Vraagje: in het eerste stuk wordt genoemd:
"thus te intensity of resistance excercise seems to be of importance for EPOC"

Kan iemand mij dit vertalen naar krachttraining toe. Hoe verhoog je de intensiteit, door korte reps met zwaardere gewichten of door lange (niet te lange) reps met wat lichtere gewichten?

Beide kan in principe. Maar vooral door je rust tussen de sets laag te houden

Hummer · 11 mrt 2009

la vieux zei:
Dat verspreidt over de dag eten je metabolisme verhoogt is ook alweer achterhaald.

Is dat zo..?
Waar heb je dat vandaan..?
Als je me er van kan overtuigen doe je me een groot plezier!

Ik heb om 0800 gegeten, en zit nu tegen heug en meug een shake'tje te drinken, nog geen honger...

Robke78 · 11 mrt 2009

[Link niet meer beschikbaar]

Of zoek gewoon eens voor de gein op Intermittent Fasting.

la vieux · 11 mrt 2009

Hummer zei:
Is dat zo..?
Waar heb je dat vandaan..?
Als je me er van kan overtuigen doe je me een groot plezier!
Ik heb om 0800 gegeten, en zit nu tegen heug en meug een shake'tje te drinken, nog geen honger...

Lol, ik heb niet de intentie dat me dat lukt. Er valt zoveel over te lezen, ook hier op het forum (voor en tegen). Op een gegeven moment maak je voor jezelf de keuze. Ik voel me beter bij meerdere keren per dag, dus dat hou ik aan

Robke78 · 11 mrt 2009

la vieux zei:
Lol, ik heb niet de intentie dat me dat lukt. Er valt zoveel over te lezen, ook hier op het forum (voor en tegen). Op een gegeven moment maak je voor jezelf de keuze. Ik voel me beter bij meerdere keren per dag, dus dat hou ik aan

Idd, je kan jezelf helemaal gek lezen in al die studies die enkel mekaar tegen spreken

Voorbeeld:
meerdere keren per dag eten helpt tegen junken,
meerdere keren per dag eten zorgt voor sneller terug honger

En voor elke zin kan je wel een tegenstelling vinden uiteindelijk.

Hummer · 11 mrt 2009

Robke78 zei:
[Link niet meer beschikbaar]

Of zoek gewoon eens voor de gein op Intermittent Fasting.

Tnx.

Het was wel weer een heel verhaal om te lezen...
En nu moet ik weer terug naar Dressed z'n verhaal omdat ik daar nog niet mee klaar was....

la vieux zei:
Lol, ik heb niet de intentie dat me dat lukt. Er valt zoveel over te lezen, ook hier op het forum (voor en tegen). Op een gegeven moment maak je voor jezelf de keuze. Ik voel me beter bij meerdere keren per dag, dus dat hou ik aan

Een keer of vier red ik wel, maar zes a zeven keer vind ik zo veel...
Soms gaat het me goed af, maar soms is het echt een opgave, en dan red ik het dus niet...
Drie keer per dag gewoon een flinke maaltijd met veel eiwitten red ik wel, en an 's avonds lekker een zak frites met een snackje of twee ook nog wel.

Robke78 · 11 mrt 2009

Hummer zei:
Drie keer per dag gewoon een flinke maaltijd met veel eiwitten red ik wel, en an 's avonds lekker een zak frites met een snackje of twee ook nog wel.

Vergeet het biertje er niet bij ... damn, ik krijg er nu al zin in

Hummer · 11 mrt 2009

Robke78 zei:
Vergeet het biertje er niet bij ... damn, ik krijg er nu al zin in

Allways glad when Youcorrect me in the right way Sir!

Hummer · 11 mrt 2009

Gelukkig vind m'n vrouw me (nog steeds) "een stuk"...

Een behoorlijk stuk in ieder geval: 135kg schoon aan de haak!

Voornameljk spieren natuurlijk... :rolleyes:

la vieux · 11 mrt 2009

Hummer zei:
Gelukkig vind m'n vrouw me (nog steeds) "een stuk"...
Een behoorlijk stuk in ieder geval: 135kg schoon aan de haak!
Voornameljk spieren natuurlijk...

Dan is het toch wel ergens goedgekomen met het eten

Robke78 · 11 mrt 2009

Hummer · 11 mrt 2009

la vieux zei:
Dan is het toch wel ergens goedgekomen met het eten

Ja hoor, ik kan lekker eten hoor, als het een beetje "in m'n straatje is"...

Om af te vallen moet ik denk ik gewoon zo veel mogelijk koolhydraten schrappen.
Dat is het enigste dat lijkt te helpen, maar als ik dan "een keer" wel weer koolh. neem, kom ik gelijk kweenie hoeveel kilo's aan...

Ik snap Rob z'n frustratie wel, maar ben er niet zeker van dat hij er goed aan doet zo weinig te een...
De toekomst zal het ons leren!
Ik wens onze Rob in ieder geval veel succes er mee!

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