Naverbranding van 1 enkele training : cardio versus KT

[Esperantisto]

Ik zal jullie een leuk nieuw onderzoek niet onthouden... daaruit blijkt dat je met cardio iets beter af bent dan met KT, maar dat cardio toch ook een aardige naverbranding kent. Dus dat die bijtellingen die in de voedingsschema-sticky staan voor sporten van 10% niet onlogisch zijn.

Ruststofwisseling ofwel de REE (resting energy expenditure ) is de stofwisseling in rust. Dus: plat liggend zonder dat je enige activiteit uitoefent.

Eur J Appl Physiol. 2004 Aug;92(4-5):393-8. Epub 2004 Jun 17

The effects of a single bout of exercise on resting energy expenditure and respiratory exchange ratio.

Jamurtas AZ, Koutedakis Y, Paschalis V, Tofas T, Yfanti C, Tsiokanos A, Koukoulis G, Kouretas D, Loupos D.

We investigated the effects of a single bout of aerobic and resistance exercise of similar relative intensity and duration on resting energy expenditure (REE) and substrate utilisation.
Ten young healthy males volunteered [age 22 (1.8) years, weight 76 (7.9) kg, height 176 (4.1) cm, percentage body fat 10.5 (4.0)%; mean (SEM)].
They randomly underwent three conditions in which they either lifted weights for 60 min at 70-75% of 1-RM (WL), ran for 60 min at 70-75% of maximal oxygen intake (R) or did not exercise (C).
REE and substrate utilisation, determined via respiratory exchange ratio ( R), were measured prior to exercise, and 10, 24, 48 and 72 h post-exercise.
It was revealed that REE was significantly elevated ( P<0.05) 10 and 24 h after the end of WL [2,124 (78) and 2,081 (76) kcal, respectively] compared to pre-exercise [1,972 (82) kcal].
REE was also significantly increased ( P<0.05) 10 and 48 h after the completion of R [2,150 (73) and 1,995 (74) kcal, respectively] compared to pre-exercise data [1,862 (70) kcal]. R was lower 10 and 24 h following either WL or R [0.813 (0.043); 0.843 (0.040) and 0.818 (0.021); 0.832 (0.021), respectively] compared to baseline measurements [0.870 (0.025) and 0.876 (0.04), respectively].
Creatine kinase was significantly elevated ( P<0.05) 24 h after both WL and R, whereas delayed onset muscle soreness became significantly elevated ( P<0.05) 24 h after only WL.
There were no significant changes for any treatment in thyroid hormones (T(3) and T(4)).
These results suggest that a single bout of either WL or R exercise, characterised by the same relative intensity and duration, increase REE and fat oxidation for at least 24 h post-exercise.
Publication Types: Clinical Trial - Randomized Controlled Trial

PMID: 15205961

Even makkelijker uitgezet in tabelletje

ruststofwisseling (REE) na KT op 70-75% (gemiddeld 10-12 hh???) van de 1RM gedurende 1 uur
voor: 1972kcal
10u: 2124kcal (7,7% hoger)
24u: 2084kcal (5,7% hoger)

ruststofwisseling (REE) na cardio op 70-75% van de VO2max (VO2max is max hartslag voor de sport die je beoefent, is verschillend voor bijv roeien tov zwemmen of fietsen) gedurende 1 uur
voor: 1862kcal
10u: 2150kcal (15,5% extra)
48u: 1995kcal (7,1% extra)

Dus, toch wel bemoedigend nieuws dat we niet voor jan-met-de-korte-naam zitten te springen.

[Esperantisto]

Hier nog een paar leuke

Med Sci Sports Exerc. 2002 Nov;34(11):1793-800.
Resistance and aerobic exercise have similar effects on 24-h nutrient oxidation.
Melanson EL, Sharp TA, Seagle HM, Donahoo WT, Grunwald GK, Peters JC, Hamilton JT, Hill JO.

BACKGROUND: Whether resistance exercise is as effective as aerobic exercise for body-weight management is debated.
PURPOSE: To compare 24-h energy expenditure (EE) and macronutrient oxidation elicited by comparable bouts of stationary cycling (BK) and weightlifting (WTS).
METHODS: 24-h EE and macronutrient oxidation were measured in 10 nonobese male subjects on three occasions using whole-room indirect calorimetry. BK and WTS days were compared with a nonexercise control day (Con).

RESULTS: During BK, subjects exercised for 49 +/- 7 min (mean +/- SEM) at 70% of OV(2max) and expended 546 +/- 16 kcal.
During WTS, subjects performed a 70-min circuit consisting of four sets of 10 different exercises at 70% of exercise-specific 1-repetition maximum and expended 448 +/- 21 kcal (P < 0.001 vs BK).

24-h EE on BK and WTS days (2,787 +/- 76 kcal x d(-1), 2,730 +/- 106 kcal x d(-1), respectively, P > 0.05) was elevated compared with Con (2,260 +/- 96 kcal x d(-1), P < 0.001), but 24-h respiratory exchange ratio (RER) was not different.
24-h carbohydrate oxidation was significantly elevated on the exercise days (BK = 370 +/- 18 g x d(-1), WTS = 349 +/- 23 g x d(-1), P > 0.05) compared with Con (249 +/- 29 g x d(-1), P = 0.04).
24-h fat and protein oxidation were the same on BK, WTS, and Con days. EE and macronutrient oxidation in the periods after exercise also did not differ across conditions.

CONCLUSION: In men, resistance exercise has a similar effect on 24-h EE and macronutrient oxidation as a comparable bout of aerobic exercise. Neither exercise produced an increase in 24-h fat oxidation above that observed on a nonexercise control day.

Publication Types: Clinical Trial Controlled Clinical Trial

PMID: 12439085

[commentaar: geen extra vetverbranding, wel extra KH-verbranding na cardio (of KT).. wel extra KH-verbranding. Dit ws omdat 70% van de VO2max niet zo gek veel is].

En hier bij jonge vrouwen die alleen 1x aan KT deden vindt kennelijk wel wat vetverbranding plaats. Ze waren wel lang bezig: 100 minuten! Toch, een aanwijzing dat vrouwen eerder extra vet dan extra KH verbranden.

Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81.
Erratum in: Int J Sport Nutr Exerc Metab 2000 Sep;10(3):360.

Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women.

Osterberg KL, Melby CL.

This study determined the effect of an intense bout of resistive exercise on postexercise oxygen consumption, resting metabolic rate, and resting fat oxidation in young women (N=7, ages 22-35).
On the morning of Day 1, resting metabolic rate (RMR) was measured by indirect calorimetry.
At 13:00 hr, preexercise resting oxygen consumption was measured followed by 100 min of resistive exercise.

Postexercise oxygen consumption was then measured for a 3-hr recovery period.
On the following morning (Day 2), RMR was once again measured in a fasted state at 07:00.
Postexercise oxygen consumption remained elevated during the entire 3-hr postexercise recovery period compared to the pre-exercise baseline.
Resting metabolic rate was increased by 4.2% (p<.05) from Day 1 (morning prior to exercise: 1,419 +/- 58 kcal/24hr) compared to Day 2 (16 hr following exercise: 1,479 +/- kcal/24hr).
Resting fat oxidation as determined by the respiratory exchange ratio was also significantly elevated on Day 2 compared to Day 1. These results indicate that among young women, acute strenuous resistance exercise of the nature used in this study is capable of producing modest but prolonged elevations of postexercise metabolic rate and possibly fat oxidation.

Dit acht men als een van de achterliggende oorzaken voor obesitas.. men zit letterlijk te koukleumen op ht eigen vet omdat dit niet de cel uit kan komen.. herinner me ook dat ik het altijd koud had toen ik op mijn zwaarst was. En ook dat het wegnemen van KH het vetverbrandingsproces aan de gang kan helpen.

[Big T]

"These results suggest that a single bout of either WL or R exercise, characterised by the same relative intensity and duration, increase REE and fat oxidation for at least 24 h post-exercise."


Kan je nagaan wat er gebeurd als je beiden direct na elkaar doet

[Esperantisto]

Doe ik dus... heb niks te klagen meer over koude voeten in bed