Exercises are usually used in weight loss programs. Although primarily affect of losing weight gives training energy (using total energy balance), the question of how the intensity of training influences changes separately in fat and muscle mass, is currently open.
We will briefly introduce you to the results of a study which purpose was to compare the effects of two training programs of equal caloric content but with different intensity. Fourteen healthy untrained women of Mature age were divided into two subgroups, which were trained on a treadmill with an intensity of 45 or 72% of VO2max four times a week for three months. Energy of training was 370 calories. No influence on the consumption of food or control food was not made.
In both groups, the subjects significantly lost weight but in the “low-intensity” group more than “high-intensity” – 3.3 kg vs 1.9 kg on average. Reduction in fat mass was 3.1 kg vs. 2.4 kg, respectively. Lean body mass did not change significantly in either group, although the difference was noticeable in “low-intensity” group lost an average of 0.2 kg (± 0,7) , whereas in “high-intensity” have added an average of 0.5 kg (± 0,7)
Thus, it turned out that fat faster lost on low-intensity exercises, but muscle mass is better preserved at high.
It should, however, be noted that there are too many factors in this study do not allow to widely generalize these conclusions:
- That in no way measured the caloric content of food, puts a completely different conditions of those who lose weight more than 1 kg per month. It is not clear what effect this or that exercise gives to appetite. (many people say that after a long run food is not desirable, but the appetite after “power training,” rises etc.)
- The fact that the study lasted only 3 months, for real goals not enough: perhaps due to the growing difference in muscle mass trend in the difference of weight loss speed in six months to a year would change: the large muscles increase the base energy consumption.
- It is also possible that the best results are “high-intensity” group on muscle mass due to the lesser overall weight loss.
But in any case, this is a good reason to think that, perhaps, a long walk helps easier to lose weight, and intensive, or power loads makes easier to maintain muscle mass, or even slightly get it while slimming.
Many modern methods of training recommend a combination of different types of loads, for example, power+cardio, or alternating high – and low – intensity phases, and maybe this makes sense, because one species is more effective in supporting muscle, other more effectively trims the fat.
More about High and low intensity training watch in the video below:
https://www.youtube.com/watch?v=lXkT5095xSs