Would I not be time to rethink the physical exercise strategies for weight loss?

Hello dear, I'm glad to meet you here.

I bring you here another controversial subject that many people will twist their noses, but, as I am brave to speak the truth, only the truth and all the truth about subjects that populate the minds of the majority of our audience of gyms, other exercise rs and a lot of people who cling to popular crendices on certain subjects.

Well, in fact, this question is quite pertinent since we have been led to believe for many decades that continuous and long-term exercises present better results on weight loss than high intensity exercises and this is not your fault or mine, but science advances, we produce new knowledge and soon what we postulated as truths end up being thrown overland and new scientific truths end up emerging.

Well, in one of his more than 160 published studies, Professor Paulo Gentil, a good friendship that I have been developing for some time, demonstrates that high intensity intermittent exercises such as HIIT and SIT have greater weight loss power than continuous moderate intensity exercises (Viana et al., 2019). The group of students I lead also demonstrated that resistance exercises or HIIT have better results than walking or running (Junior et al.; Vieira Catelani et al., 2014). In fact, running or walking can be an extremely catabolic stimulus, but of muscle and not exactly fat, and yes, intense exercises are quite effective because they change the direction of metabolism, that is, it causes your body to burn more fat when at rest than during exercise, which is even a very small amount.

So let's prove what I'm talking about here. A study published by a researcher named Robert Malina demonstrated that marathonrunners, that is, people who spend 2 hours running had a fat percentage similar to that of runners of 100, 200 and 400 meters (Malina, 2007). But how come who who runs 42 kilometers have the same percentual of fat as people who run 100 mesters? Yes, but yes, that's true, his study was done with 309 men and 147 women from 25 countries in an Olympics, did a body composition analysis and noticed it.

Another study by Robert Fleck, conducted with 528 athletes indicated from his American federations as the top in his sports area demonstrated that, when tracing the percentage of fat of the runners of 100, 200, or 400 meters in shallow meters were the same as those of marathonrunners in men, however, the marathon women had a higher percentage of fat than the jumpers, the runners of 400 and 800 meters (Fleck, 1983). Wow, look what this is, so far I've reported two studies quoting about 900 athletes, but, you may wonder so, but with athlete is different, after all, are athletes, have very high level training, use food drugs and more that are different from ordinary people, right, yes, right, but let's talk about ordinary people then?

A study by Professor Angelo Tremblay of the University of MaCmaster in Canada, with 2623 people and verified the exercise pattern of each of these people separated them into 4 groups(high, moderate/low intensity, moderate/high intensity) and verified the body composition of people practicing intense or moderate/intense exercises had the lowest waist circumference and the lowest accumulation of subcutaneous adiposity (Tremblay, Simoneau & Bouchard, 1994). Then we might think that those who do exercises of greater intensity would spend

more calories, right, wrong, in Tremblay's study, the higher the intensity was the lower the caloric expenditure, for a simple reason, the more intense the less time exposure to exercise was performed due to the intense nature of this exercise.

Returning to Brazil, my group and I have just submitted an article to a scientific journal that demonstrates that exercise, especially the most intense, is able to better control appetite and helps in the fight against binge eating, other eating disorders and in reducing body adiposity (study not yet published).

Therefore, gentlemen, as i will mis once reaffirm here, the exercise of high intensity, interval and short duration is an advantage of time, money, Tand affection, which can represent business, effectiveness and huge delivery of value to the customer.

See you next month!

References

Fleck SJ. 1983. Body composition of elite American athletes. The American Journal of Sports Medicine. DOI: 10.1177/036354658301100604.

Junior AL, Braga JC, Azevedo AP, Gurgel C, Carvalho DA, Pernambuco CS, Ramos R, Cleria J, Bezerra P, Paulo R, Silva M, Sampaio AN, Velho P, Branco R, Janeiro D, Janeiro R De, Janeiro R De, Frio C, Janeiro R De, Janeiro R De, Janeiro R De, Branco R, Velho P, Alegre A, Branco R. TRAINING FOR MANAGEMENT OF BODY COMPOSITION , LIPID PROFILE.

Malina RM. 2007. Body Composition in Athletes: Assessment and Estimated Fatness. Clinics in Sports Medicine. DOI: 10.1016/j.csm.2006.11.004.

Tremblay A, Simoneau JA, Bouchard C. 1994. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. DOI: 10.1016/0026-0495(94)90259-3.

Viana RB, Naves JPA, Coswig VS, De Lira CAB, Steele J, Fisher JP, Gentil P. 2019. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine. DOI: 10.1136/bjsports-2018-099928.

Vieira Catelani M, Lameira de Oliveira G, Perini de Oliveira T, Reis de Souza F, Valentim-Silva J. 2014. Effects of a program of resistance exercises on body composition and cardiovascular aspects in hypertensive elderly. Brazilian Journal of Exercise Prescription and Physiology (RBPFEX) 8:10.