5/28/12

Lift To Lose

For years everyone has been under the idea that running is what makes us lose weight, and that lifting is what makes us gain. That's usually why you see most women running several miles and most guys standing in front of a mirror checking out their biceps [mirror jockeys.] However what if I told you that although this has some truth too it, it's not all there?



Catabolic and Anabolic:
Catabolic is the scientific term for breaking down. Anabolic is the scientific term for building up. During exercise our bodies go into the catabolic state, more so in running. Hormones are released in our body that flood the system and tell our body break or make. The main hormone that is detrimental to the muscle athlete is Cortisol, which is released during resistance training and more so during running. This hormone tells the body to use muscle for fuel and is the antithesis to testosterone.

Running is more likely to produce a catabolic response [depending on duration]. However with running studies show that the metabolism and majority of fat burning benefits exist only during the exercise, and as studies show more for veteran than novice runners. This means that when you run if your just beginning most body fat burning occurs after and only for a short while, but if you've been running for a while your body better uses fat and can lypolise during exercise. ADVICE: if your running and your not seeing quick fat loss, dig in once your body better places fat the results will pour in. Studies show that the best and quickest way to burn fat is to reach a VO2 max of 70% [running at 70% of your max] for a period no less than 30 min.

Lifting weights is more likely to produce an anabolic response but that doesn't mean that it's not catabolic. During weight lifting our body goes through the normal processes of the bioenergetic system and  releases the proper hormones. The greatest benefit of lifting weights though is that Testosterone [an anabolic hormone] is released. ADVICE: women do not produce even close to the same amount of testosterone as men, therefore weight lifting may increase muscle mass but no where close to that of men. With weightlifting metabolism can be boosted for 48 hours. This boost usually only occurs after more vigorous exercise.

The result is that by lifting weights, usually only the immediate system is used and not that many calories burned. During the post workout phase [for up to 48 hours] the body will be in a delicate mixture of anabolic growth of adapting muscle tissue and of catabolic fat break down.

Doctors Verdict: running is good but lifting weights can be even more beneficial in the long... run.

1 comment:

  1. One thing I've learned in the classes I've had to take is that less intense running/power walking typically burns more fat than intense running. 70% of VO2 max is not too intense, especially for an experienced runner. Personally, I like to use weight lifting in workout programs to help with both goals of fat loss and muscle gain. However, as long as someone is doing some sort of physical activity then that's fine with me, people just need to know the differences in modes of exercise.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.