training and metabolism
TRANSCRIPT
Training and metabolismTraining and metabolismConan Fitness Platinum Webinars
TOPICS:
1) Importance of metabolism2) Factors effecting metabolism3) What is in our control and 4) Where we should put our attention for max benefit
Training and metabolismTraining and metabolism
ACTIVITIES Cals/ hrSleeping, 60
Rest 94.2Walking - 4.83 km/h
- 6.0 km/h - 7.2 km/h
153300
445.2Running - 8.73 km/h
- 11.29 km/h - 13.7 km/h
693
8911012.2
Cycling - 16 km/h 495Football 594Strength Training 495Piano “Appassionata” 105
Cals / Hr is for a 75kg person
RESTING - 24 hours:
94.2 Cals/hour X 24 hours = 2260.8 Cals
RUNNING – 1 hour:
891 Cals/hour X 1 hour = 891 Cals
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•Age•Sex•Illness/injury•Temperature•Hormonal status•Stress•Pregnancy/Lactation•Degree of Exertion
•Weight/Height•Fitness•Exercise•Race•Genetics•Lean Body Mass•Diet•Thyroid Stimulation
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Tissue Metabolic Rate Cals /kg/day
Kidneys 439
Heart 439
Brain 239
Liver 200
Muscle 15Adipose 4.8
Miscellaneous 12
Elia (1992) – Resting whole body energy expenditure
*7700 Cals/kg of FAT*1100 cals/day = 1 kg /week. Not easy to do.
*1kg of blubber is very bulky
*1320 Cals/kg of MUSCLE* If we lost 7700 Cal would that be 1kg?
* If we lost 7700 Cals of fat – YES !
* If we lost 7700 of muscle that would be … 5.8 kg’s
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Training
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4) Increased glucose metabolism by up to 23%
1) Anaerobic intensity + Aerobic recovery
2) Excess Post-exercise Oxygen Consumption (EPOC). - Up to 15 hours after
3) Muscle recovery + BMR (up to 72 hours after)
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Muscle = LBM = BMR
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Aerobic
Anaerobic
Aerobic Only Anaerobic
-Higher Energy Expenditure on compounds (more intensity = less efficiency)
-More muscle growth
-More EPOC + residual Energy Expenditure on compound exercises because of more muscle damage
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Compounds Exercises
•Presses (pushup)•Rows (seated, bent)•Squats•Leg Press•Deadlifts•Chins (pulldowns)
Squat pressJump SquatsBurpeesFrog JumpsHigh Intensity RunningStairclimbing
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Watch Full Training and metabolism Webinar
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