Maggie Binkley IDEA World Fitness Convention Los Angeles, California August 4-9 th

 Lecture by Dr. Len Kravitz, Ph.D.  B.A. in Recreation from U. of New Mexico (1974)  M.A. in P.E. (1980)  Ph.D. in Health Promotion & Exercise Science (1994)  Extensive research in the field of fitness and physiology  More information on his website: 

 Lipolysis  Disassembly of triglyceride  Triglyceride  Storage form of fat in the body  Oxidation  Loss of electrons: breaking apart of a molecule (releases heat & oxygen picks up the lone electron)

Mild to moderate exercise (25-65% of VO2 max) INCREASES lipolysis 5- to 10-fold Moderate intensity exercise DOUBLES adipose tissue blood flow (due to greater than 10-fold increase in skeletal muscle blood flow)

25-50% of the fat used during the first 60-minutes of exercise is from intramuscular fat (the rest from fatty acids in the blood & then adipose tissue)  The more we train >> the more efficient we are at storing & using intramuscular fat  Fat from adipose tissue >> replenishes intramuscular fat stores burned during exercise (= reduction in adipose tissue)

There is a shift in substrate use to more intramuscular fat & less carbohydrate Therefore, with consistent exercise, the body is more efficient at burning fat!

The “pitfalls” of TOO HIGH of an exercise intensity in fat loss clients Reduction in fatty acid release from adipose tissue Decreased blood flow to adipose tissue High increase in glycogen metabolism (CHO use)

Limitations in fat metabolism occur at exercise intensities >85% of VO2 max However, most people do not reach this exercise intensity so the main message should be: TO BURN MORE FAT, BURN MORE CALORIES! (at a comfortable but challenging intensity)

Intensity%VO2 Max Total Calories Fat Calories CHO Calories Somewhat Hard 66% Hard74% Very Hard83% *For a fixed period of time Only 13 less FAT calories 56 more TOTAL calories

 What if I cannot train at a high intensity?  Increase the frequency and/or duration instead to burn more calories

 Will I burn more fat if I do cardio first thing in the morning (fasted)? -May be depleted by up to 70% of glycogen stores from the night’s rest -Percent of fat utilized will be higher, but low levels of pyruvate inhibits fat oxidation -Impairs endurance performance (and therefore total fat loss) by 20-25% -Encouraged to have a low-glycemic index snack before exercising in the morning (apple, yogurt, dates, milk, etc)

 How many more calories do you burn with the addition of each pound of muscle?  Approximately 7.0 calories/lb. per day  However, the important “unsung” message is not about the caloric yield from the additional muscle, but how much more capable the person will be able to workout longer & harder (due to training)  It is this training effect that will add consistently and considerably to the caloric deficit from exercise

 Incorporate low- to moderate-intensity metabolic base training workouts  Rationale: INCREASE MITOCHONDRIAL DENSITY  Incorporate some high-intensity, short- duration workouts (interval & fast continuous)  Rationale: INCREASE TOTAL CALORIC EXPENDITURE & FAT LOSS

 Incorporate multi-mode training  Rationale: INCREASE TOTAL CALORIC EXPENDITURE & FAT LOSS  Avoid high-glycemic foods up to 2 hours prior to a cardiovascular workout  Rationale: LESS INSULIN TO IMPAIR FAT METABOLISM

 10 exercise intervals (4-minutes each) at 95% of HR max (17-18 RPE)  2-minutes rest in between intervals  About 1 hour to complete  Dr. Kravitz Study:  Significant whole-body and skeletal muscle capacities to oxidize (burn) fat and carbohydrate in previously trained individuals  Other recent research shows very similar results

 10 repetitions of various resistance training exercises for 5 circuits  2-5 seconds rest between exercises  About 20 minutes to complete  Dr. Kravitz Study:  Met established ACSM Guidelines for recommended intensity (40-85% of VO2max) of exercise for developing and maintaining cardiorespiratory fitness  Study showed oxygen consumption of 39-52% of VO2 max

 4-6 sprint intervals lasting 30 seconds  4.5 minutes of rest or light exercise in between  About minutes to complete  Dr. Kravitz Study:  Workout produced similar cellular fat metabolism adaptations comparable to traditional endurance programs  Elicits EPOC (exercise after-burn of calories) values that are twice as great as comparable submaximal training bouts

 Randomize 2-min, 4-min, and 6-min bouts of exercise on different modes  Change modes, intensities, and durations in an unstructured/randomized order  minutes duration (following ACSM guidelines)  Adds a lot of fun & variety to a workout because it can be constantly changing

 Continuous submaximal aerobic exercise on the selected mode  65% of VO2max (RPE of 14)  Dr. Kravitz Study:  Long, slow distance training protocols are a foundation in training strategies that elicit shifts towards improved fat and carbohydrate metabolism

 5-minute warm-up (RPE 11) followed by an increase in intensity of about 10-15% for 4- minutes  Each 4-minutes, increase intensity again by 10-15% (about 1 RPE)  Continue until a specific intensity or time is reached (recommended to follow ACSM guidelines of minutes)  Unique interval program that adds variety and challenge to a cardiorespiratory workout

 5-minute warm-up (75% of HRR, or RPE 15)  5-minute work intervals (95% of HRR, or RPE 17-18) / 5-minute recovery intervals (50% of HRR, or RPE 12-13)  Repeat interval sequence 5 times  About 55 minutes to complete