In the last few posts I've talked about training at a high intensity from the perspective of more traditional cardiovascular exercise such as running, rowing, etc. While this is effective, I would still pit a decent resistance training program (and resistance training just broadly refers to exercises against resistances such as your own bodyweight, barbells, dumbbells, kettlebells, sandbags, and so on) against even several days of HIIT per week in terms of what would be most effective for developing a desirable body composition.
When we think of resistance training we generally think of individuals trying to add muscular weight to their frame. While this is very beneficial for most people, it is not the sole purpose of resistance training nor the sole effect we can achieve through performing it. Resistance exercises done with a good amount of effort are also very good for becoming or staying lean.
For example:
"The major finding in this study was that after RE total EE remained significantly elevated above resting levels for at least 1 h and that fuel utilization postexercise favored lipid oxidation. During the last 30 min of recovery, which corresponded to the time period when [BL] returned to baseline (minute 90 –120 postexercise), fat oxidation was significantly increased after RE as compared with the control condition."
While the total amount of calories burnt post exercise in that particular study weren't incredibly impressive, that's because the study itself was performed at a very moderate intensity with relatively undemanding exercises and loads. What it does demonstrate is that after resistance training, there can be a preference for fat as a fuel.
Besides the kettlebell study in my first post, I've had a rather difficult time finding studies on higher intensity resistance training programs or programs that integrate resistance training and conditioning work. One of the better studies I've found, that actually had a fairly well designed resistance training program with a good amount of intensity and a good exercise selection noted an increase in oxygen consumption (remember EPOC from the last post) up to 38 hours post-exercise!
While it may not be a perfect relationship, if we combine the increase in metabolism with the propensity towards using fat as a fuel following resistance exercise we can begin to see why a combination of resistance training and high intensity conditioning that further increases EPOC will do great things for body composition, especially in regards to burning fat. When resistance training is done in such a fashion so as to be high intensity conditioning, it has generally come to be referred to as metabolic conditioning or MetCon.
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There certainly seems to be a trend in group fitness lately towards bootcamp based exercise classes. These classes generally are performed at a higher intensity and combine conditioning and resistance training exercises. As we can see from this and previous posts, such a combination produces a very powerful fat burning effect. We can enhance this effect by making proper exercise choices, emphasizing full body movements that are metabolically demanding. Good examples of these kinds of exercises include a litany of kettlebell movements (swings, cleans, jerks, snatches, tactical lunges, squats, etc.) as well as bodyweight exercises (burpees, mountain climbers, jump squats/lunges, and so on) and a host of others. This is without a doubt the most efficient way to train for conditioning or fat loss, and the incorporation of resistance training may build some muscle as well, further increasing metabolism, strength, and improving appearance.
To recap: resistance training is very effective for not only increasing strength and muscle mass, but also for reducing body fat. When performed with enough intensity, resistance training and conditioning results in an increase in metabolism and a favourable fat-burning state. The combination of resistance training and high intensity conditioning is generally referred to as metabolic conditioning or MetCon.
And to shamelessly plug myself: Kelowna Kettlebell's kettlebell bootcamps incorporate resistance training as well as MetCons into their workouts. In my opinion and experience, this is the best way to efficiently generate improvements across a variety of markers such as body composition, conditioning, and strength. As well, the workouts are progressive, building upon skills and movements learned in previous workouts. On top of getting a great workout, we'll be teaching you to move better and hopefully improving your joint health and mobility.
Fire me an email at kelownakettlebell@gmail.com if you're interested in our classes.
Until next time,
- Jonathan
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