Quote:
Originally Posted by lin43
Hmm . . . I've never heard that one. So, are you saying that after lifting, we tend to burn more calories at rest because of muscle repair?
I've heard something similar about HITT workouts, i.e., after doing a HITT workout I've heard that we continue to burn more calories at rest than we would if we had not worked out (I can't remember how long this is supposed to last after a HITT workout, though). I don't know if that's true, but I have noticed in the past that whenever I have done a HITT workout, I tended to be hungrier that day than when I didn't do those types of workouts.
I found the article interesting as a way to dispel the myth that when we gain more muscle, we can eat significantly more. I don't want to give myself any more excuses to eat more (I've done that too much in the past). This doesn't mean, however, that I don't see value in weight lifting. In fact, it's one of the only types of workouts I go out of my way to formally and regularly do because, IMHO, it's the only type of workout that can actually change my body shape.
I definitely got that point about not being able to eat more with it.
I just couldn't let the part where weight lifting burns more calories afterwards go. Yes, weight lifting is like HIIT in that it's anaerobic exercise.
Here's something I found discussing it:
Quote:
The key with anaerobic training is what is known as EPOC. Anaerobic exercise
burns a ton of calories while you are performing it. However, the metabolism
remains elevated following this type exercise. This was, at one time, referred to
as the oxygen debt, but is now referred to as the excess post-exercise oxygen
consumption (EPOC). The recovery of the metabolic rate back to pre-exercise
levels can require several minutes for light exercise (aerobic training), several
hours for very heavy exercise (anaerobic cardio training), and up to 12 to 24
hours or even longer for prolonged, exhaustive exercise (interval training or
circuit weight training).
The EPOC can add up to a substantial energy expenditure when totaled over the
entire period of recovery. If the oxygen consumption following exercise remains
elevated by an average of only 50 ml/min or 0.05 liter/min, this will amount to
approximately 0.25 kcal/min or 15 kcal/hr. If the metabolism remains elevated
for five hours, this would amount to an additional expenditure of 75 kcal that
would not normally be included in the calculated total energy expenditure for
that particular activity. This major source of energy expenditure, which occurs
during recovery, but is directly the result of the exercise bout, is frequently
ignored in most calculations of the energy cost of various activities. If the
individual in this example exercised five days per week, he or she would have
expended 375 kcal, or lost the equivalent of approximately 0.1 pounds of fat in
one week, or 1.0 pounds in 10 weeks, just from the additional caloric expenditure
during the recovery period alone. This is the key to maximizing the return on
your exercise investment.
runningfromfat , 10-10-2011 03:47 PM
fitness4life , 10-10-2011 07:28 PM
milmin2043 , 10-11-2011 01:13 AM
