Allan Sommer
Among the most common questions I am asked as an exercise physiologist are “What type of exercise should I do?” and “What is the best type of exercise for weight loss?”
There are an infinite number of variations to this question, though my response is always the same: “Whatever exercise you will actually do.” Finding what you like to do and putting together a realistic plan to reach your goals is the first step in the process. There is no one-size-fits-all approach.
We have all heard the claims about metabolism-boosting exercise regimens: “Torch fat with this easy, 20-minute workout.” Is there any truth to these claims, or is it all marketing? To answer that question, I thought it would be best to break it down to the basics.
During exercise, our bodies use a mixture of fat and carbohydrates for energy. Easier or lower-intensity exercises rely predominately on fat. As the intensity increases, our bodies shift their reliance to carbohydrates. Carbohydrates provide energy at a much quicker rate than does fat metabolism, though we have a much more limited supply. When you hear stories of people “hitting the wall” during an endurance event, it’s because they used all of the carbohydrates stored in their bodies.
In addition to the type of fuel being used, the total number of calories being burned will vary by intensity and type of exercise. The more muscles being engaged, the more energy required, and the more calories burned. So for example, if you are riding a stationary bike at a very slow speed, you will primarily be burning fat, and the calorie burn per minute will be low.
There are great cardiovascular benefits to this type of exercise, though the calorie burn per minute is not high. Burning a lot of calories working slow and steady requires riding for a long period of time.
Compare this type of exercise with a high-intensity interval, full body, functional movement type of workout (think circuit training, intervals or a HIIT class). This type of exercise requires a large quantity of calories to be burned per minute, based on the level of effort and the number of muscles being engaged. However, these calories will primarily come from carbohydrates, not fat.
Due to our limited supply of carbohydrates, the duration of the exercise will have to be reduced. In addition to this high-calorie burn, high-intensity exercise causes our metabolism to remain elevated and continue to burn more calories during recovery.
If you are crunched for time, and want to get a good calorie burn that will crank up your metabolism, high-intensity exercise is for you. However, if you are training for a half-marathon, the longer, slower type of exercise should take priority. Additionally, if you are new to exercise, or just coming back from some time off due to injury or life demands, start back slowly and build up to higher intensity.
The intensity, time and type of exercise that are best for you will depend on your age, fitness level, experience and overall goals. Working with a professional in the fitness industry will help you develop smart goals and action plans to create the right exercise plan. Mixing it up between slow and steady and higher intensity will train both energy systems, incorporate more muscle groups and keep exercise fun and exciting. Remember, the best type of exercise is the one that you will actually do.
Allan Sommer is an exercise physiologist and health coach at the Philip Heit Center for Healthy New Albany. Feedback welcome at gbishop@cityscenemediagroup.com.
