FITNESS: The myths of calorie burning

Len Kravitz, one of the most charismatic and recognized fitness professionals, was on hand at IDEA World Fitness Conference 2004.

He is not only a professor who studies all aspects of fitness but also a fitness enthusiast. His Web site, www. drlenkravitz.com, has a list of all his publications and studies.

One of the lectures I attended by Kravitz was based on calorie burning and the facts and myths that surround it.

A calorie is a common term used to express energy expenditure. We are most interested in calories so that we can determine the amount of energy expended during work and also the amount of energy contained within our food.

When it comes to pure fuel, the body relies on carbohydrates to get the job done. Although fat has almost twice the calories per gram compared to carbohydrates (nine calories as compared to four calories), it also has a 30 percent to 40 percent slower breakdown.

When it comes to burning calories, cardiovascular exercise is the way to go. We have all read recommendations -- including the one put out by the surgeon general -- that a moderate amount of exercise on a daily basis is suggested for both disease prevention and health benefits. However, when it comes to weight loss, a moderate amount is just the tip of the iceberg.

Due to our ever increasing lifestyle of sitting on our butts, the amount of exercise needed to lose weight has actually increased. We do so little during our daily lives that is physically exerting that our exercise program must pick up the slack.

In a recent study, various groups were monitored on their weight loss progress. Each group participated in different levels of cardiovascular exercise. The group that only performed 150 minutes of cardiovascular exercise or less per week shed the least amount of weight. Those that did at least 150 minutes plus had moderate success and those that did 200 minutes a week achieved the most in weight loss.

Two hundred minutes of cardiovascular exercise a week averages out to about 35 minutes a day, six days a week. This is probably much more than the average person attempts. It is clear to see that if you want to lose weight, you have to move your body regularly.

Although all exercise types are beneficial, it seems that interval training is the best way to challenge yourself and overcome plateaus. For example, cycle your weight training so that one day is light/high reps (12-15), the next is medium (8-12 reps), and the last is tough/low reps (5-8). This cycling seems to provide different types of stimuli to the muscle resulting in more muscle gains and less adaptations to your program.

Cardiovascular exercise should be approached the same way. Change up your mode of exercise and vary the intensity from day to day. If you are going to be investing at least 30 minutes a day in your exercise program you should try to make it enjoyable.

What is the most effective fat burning supplement available? Exercise. Regardless of what type of diet you are on, you cannot expect to lose weight and maintain it without engaging in exercise. Do yourself and your heart a favor and start your cardiovascular routine now.

Are you expected to shoot for 200 minutes this week when you previously have done zero? No. Start slowly and work at your own pace. By adding five minutes onto your workout, one week at a time, the minutes will quickly add up and equal more weight lost.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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