Double the fat burning effect! Interval training + light fasting

The exercise is short and effective, and has long been a national sport in Japan

Japan's interval training is a training course developed in 1996 by Professor Tabata Izumi of the National Research Institute of Sports and Fitness in Kagoshima Prefecture. It is also called "TABATA interval training" and is a sport created to improve the strength of the speed skating team.

Professor Tabata's training method is to repeat 20 seconds of full-speed race walking and 10 seconds of incomplete rest within 4 minutes, for a total of 30 seconds of exercise cycle. This exercise can evenly stimulate muscles throughout the body, greatly increase muscle strength and muscle metabolic rate, and achieve significant results in a short period of time. It was later proven that it is extremely helpful for weight loss, so it became very popular in Japan.

Afterwards, Professor Tabata divided the contestants into two groups and tried to compare the differences between continuous exercise and interval training. The "continuous exercise group" performed a 60-minute circuit exercise with 70% oxygen intake; the "interval training group" repeated the cycle of 20 seconds of exercise and 10 seconds of rest within 4 minutes.

The experimental results found that although the maximum oxygen uptake of the "continuous exercise group" increased by 10%, the anaerobic exercise capacity did not increase; on the contrary, the "interval training group" not only increased its maximum oxygen uptake by 14%, but also its anaerobic exercise capacity increased by 20%. Judging from the experimental results, interval training can not only strengthen cardiopulmonary function, but also improve athletic ability.

Interval training is also a hot topic in Korea

The "Interval Training" special program produced by South Korea's SBS TV station caused a great response after it was broadcast. But many people still have doubts, is interval training really effective? Isn't it just a gimmick? In response to the requests of the majority of viewers, I also provided experimental evidence.

The purpose of this experiment is to determine the effects of interval training on free fatty acid metabolism, triglycerides and cardiovascular disease during fasting and after meals. Free fatty acids refer to the process by which triglycerides that can enter fat cells are converted into fatty acids. After triglycerides are converted into fatty acids, they can be used as calories. Therefore, the greater the change in the free fatty acid index, the better the exercise effect, which is a very important indicator. In addition, this value is also very important for cardiovascular health and deserves further exploration.

Experiments prove that "interval training" can reduce fat

The experimental subjects were six college students who had no special diseases and had not taken any medications recently. The experiment started with exercise 2 hours after breakfast, followed by a 4-hour rest period. The same group of subjects were then kept in a fasting state from the end of dinner the previous day until the next morning. They were then asked to exercise in a cross-over design to compare the effects of exercise after meals and exercise on an empty stomach.

In order to minimize the variables of the experiment, the meal content, blood collection and exercise time of all subjects were standardized. In the first experiment, the subjects consumed food with the same calories and nutrition 2 hours before exercise, and each person's blood was collected before exercise, and the first exercise session began at 10 am; in the second experiment, the subjects fasted from 7 pm the previous night until 10 am the next day, and after another pre-examination and pre-exercise blood collection, they began exercise again. In addition, blood was collected before exercise, immediately after exercise, 1 hour after exercise, and 3 hours after exercise.

Decomposes "free fatty acids" in large quantities, making weight loss more effective

The first outcome was "changes in free fatty acids". During exercise, the triglycerides stored in fat cells break down and enter the blood in the form of fatty acids, which are called "free fatty acids." Free fatty acids move to the muscles and are converted into energy, so an increase in free fatty acid concentration means that fat is being burned. After observing the experimental results, it was found that the concentration of free fatty acids would drop to half of the previous level before exercise, increase again just after exercise, decrease slightly after 1 hour, and return to the fasting state after another 3 hours and increase again.

Especially 3 hours after exercise, women's "free fatty acid ratio" is twice as high as men's. The results of this experiment show that the increase of free fatty acids in women is slower than that in men.

Judging from the results of interval training, a large amount of free fatty acids will be released after exercise until the physical strength is recovered, and the effect will last for a period of time. The more active the free fatty acids are, the better the effect of increasing the fat metabolism rate is, and the more they can help fatty acidization. This result also proves that "interval training" can effectively manage fat, and the effect is better when performed on an empty stomach.

Effectively reduce triglycerides and prevent arteriosclerosis

The second outcome was "changes in triglycerides". In the post-meal experiment, triglycerides first increased and then decreased before and just after exercise; when fasting and just after interval training, triglyceride values ​​also first increased and then decreased. Judging from the results, both experiments showed that triglycerides continued to decrease after interval training.

Triglycerides can easily lead to arteriosclerosis, increase the harmful cholesterol index in blood vessels, and cause cardiovascular diseases. From this result, we can see that interval training can effectively reduce the formation of triglycerides and maintain cardiovascular health.

Prevent cardiovascular disease and reduce morbidity

The third result is that the cancer index has decreased, and even the index for predicting "cardiovascular disease" has changed for the better. In the post-meal experiment, the index will rise slightly just after exercise, but the results show that it is lower than the value before exercise; in the fasting experiment, it can be seen that the value continues to decrease. CRP (C-reactive protein) is a dangerous substance used to assess the possibility of recurrence after myocardial infarction or cardiovascular surgery. After this experiment, it was found that interval training on an empty stomach could significantly reduce the CRP value, a risk factor for cardiovascular disease.

This article is from Caishi Culture's "Interval Training [The Strongest Illustrated Edition]"