Hello everyone!
Hope you all are having a great week! I wanted to post on the site the references related to the various lectures we gave at The LA Evolution Fitness Conference this weekend. Thanks to everyone who attended! Please let us know if you have any questions or need anything at all. Here’s wishing you all Optimal Health and fitness!
Coach Sean
How to Lose Body Fat while you sleep:
Dr. Kravitz Exercise EPOC recommendations:
Exercise Program Suggestions to Maximize the Exercise After-burn (EPOC)
1. Tempo training: continuous, aerobic exercise at a high-intensity (70-85% VO2 max) for a period of 30-60 minutes (Smith & McNaughton, 1993).
2. Long slow distance training: continuous, aerobic exercise at a moderate intensity (60-70% VO2 max) for a period of 60-80 minutes (Withers et al., 1991).
3. Split training: 2 to 4 high-intensity exercise bouts (70-85% VO2 max) for a period of 15 to 20 minutes, separated by 5 minutes or up to 6 hours (Kaminsky et al., 1990).
4. Continuous interval training: alternate 3 min bouts of low (30-40% VO2 max) and high intensity exercise (80-90% VO2 max) for a period of 30-60 minutes (Kaminsky & Whaley, 1993)
5. Supramaximal interval training: 15-20 supramaximal exercise bouts (105-110% VO2 max) for a period of 1 minute, with 2-5 minute rest periods (Laforgia et al., 1997).
6. Heavy Resistance training: 2-4 sets, 8-10 exercises, 3-8 reps at 80-90% 1RM, 2-3 minutes rest (Elliot et al., 1992).
7. Circuit Resistance training: 2-3 circuit sets, 6-10 exercises, 10-12 reps at 50% 1RM, 30 seconds rest (Murphy & Schwarzkopf, 1992)
EPOC References
Almuzaini, K.S., Potteiger, J.A., and Green, S.B. 1998. Effects of split exercise sessions on excess post-exercise oxygen consumption and resting metabolic rate. Canadian Journal of Applied Physiology, 23(5), 433-443.
Borsheim, E. and Bahr, R. 2003. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33(14) 1037-1060.
Bahr, R. and Sejersted, O.M. 1991. Effect of intensity of exercise on excess post-exercise oxygen consumption. Metabolism, 40(8), 836-841.
Bahr, R., Ingnes, I., Vaage, O., Sejersted, O.M., and Newsholme, E.A. 1987. Effect of duration of exercise on excess post-exercise oxygen consumption. Journal of Applied Physiology, 62(2), 485-490.
Chad, K.E. and Wenger, H.A. 1988. The effect of exercise duration on the exercise and post-exercise oxygen consumption. Canadian Journal of Sport Science, 13(4), 204-207.
Elliot, DL, Goldberg, L and Kuehl, KS. 1992. Effect of resistance training on excess post-exercise oxygen consumption. Journal of Applied Sprt Science Research, 6(2), 77-81.
Frey, G.C, Byrnes, W.C., Mazzeo, R.S. 1993. Factors influencing excess post-exercise oxygen consumption in trained and untrained women. Metabolism, 42(7), 822-828.
Gilette, C.A., Bullough, R.C., and Melby, C. 1994. Post-exercise energy expenditure in response to acute aerobic or resistive exercise. International Journal of Sports Nutrition, 4, 347-360.
Gore, C.J. and Withers, R.T. 1990. The effect of exercise intensity and duration on the oxygen deficit and excess post-exercise oxygen consumption. European Journal of Applied Physiology and Occupational Physiology, 60(3), 169-174.
Elliot, D.L., Goldberg, L., and Kuehl, K.S. 1988. Does aerobic conditioning cause a sustained increase in metabolic rate? American Journal of Medicine and Science, 296(4), 249-251.
Kaminsky, L.A., Padjen, S. and LaHam-Saeger, J. 1990. Effect of split exercise sessions on excess post-exercise oxygen consumption. British Journal of Sports Medicine, 24(2), 95-98.
Kaminsky, L.A. and Whaley, M.H. 1993. Effect of interval type exercise on excess post-exercise oxygen consumption (EPOC) in obese and normal-weight women. Medicine in Exercise, Nutrition and Health, 2, 106-111.
Laforgia, J., Withers, R.T., Shipp, N.J., and Gore, C.J. 1997. Comparison of exercise expenditure elevations after submaximal and supramaximal running. Journal of Applied Physiology, 82(2), 661-666.
Maehlum, S., Grandmontagne, M., Newsholme, E.A., and Sejersted, O.M. 1986. Magnitude and duration of excess post exercise oxygen consumption in healthy young subjects. Metabolism, 35(5), 425-429.
Murphy, E. and Swartzkopf, R. 1992. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91.
Phelian, J.F, Reinke, E., Harris, M.A. and Melby, C.L. 1997. Post-exercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. Journal of the American College of Nutrition, 16(2), 140-146.
Quinn, T.J., Vroman, N.B., and Kertzer, R. 1994. Post-exercise oxygen consumption in trained females: effect of exercise duration. Medicine and Science in Sports and Exercise, 26(7), 908-913.
Sedlock, D.A. 1992. Post-exercise energy expenditure after cycle ergometer and treadmill exercise. Journal of Applied Sport Science Research, 6(1), 19-23.
Sedlock, D.A., Fissinger, J.A., and Melby, C.L. 1989. Effect of exercise intensity and duration on post-exercise energy expenditure. Medicine and Science in Sports and Exercise, 21(6), 662-666.
Short, K.R. and D.A. Sedlock. 1997. Excess post-exercise oxygen consumption and recovery rate in trained and untrained subjects. Journal of Applied Physiology, 83(1), 153-159.
Smith, J. and McNaughton, L. 1993. The effects of intensity of exercise on excess post-exercise oxygen consumption and energy expenditure in moderately trained men and women. European Journal of Applied Physiology, 67, 420-425.
Thornton, M.K. and Potteiger, J.A. 2002. Effects of resistance exercise bouts of different intensities but equal work on EPOC. Medicine and Science in Sports and Exercise, 34(4), 715-722.
Withers, R.T., Gore, C.J., Mackay, M.H., and Berry, M.N. 1991. Some aspects of metabolism following a 35 km road run. European Journal of Applied Physiology and Occupational Physiology, 63(6), 436-443.
Research:
• H.I.I.T/H.E.A.T.
• Resistance Training
CHRONOLOGICAL SUMMARY OF RESEARCH
4•3•2•1 10 MINUTE EXERCISE PROGRAM
Ebisu T. Splitting the distance of endurance running: on cardiovascular endurance and blood lipids. Jpn J Phys Educ. 1985;30:37-43.
Bahr, R., Ingnes, I., Vaage, O., Sejersted, O.M., and Newsholme, E.A. 1987. Effect of duration of exercise on excess post-exercise oxygen consumption. Journal of Applied Physiology, 62(2), 485-490.
Chad, K.E. and Wenger, H.A. 1988. The effect of exercise duration on the exercise and post-exercise oxygen consumption. Canadian Journal of Sport Science, 13(4), 204-207.
DeBusk RF, Stenestrand U, Sheehan M, Haskell WL. Training effects of long versus short bouts of exercise in healthy subjects. Am J Cardiol. 1990; 65:1010-1013.
Bahr, R. et al. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism. 1991; 40(8): 836-841.
Broeder, C.E. et al. The metabolic consequences of low and moderate intensity exercise with or without feeding in lean and borderline obese males. Int. J. Obesity. 1991; 15: 95-104.
Bahr, R. and Sejersted, O.M. 1991. Effect of intensity of exercise on excess postexercise oxygen consumption. Metabolism, 40(8), 836-841.
Elliot, DL, Goldberg, L and Kuehl, KS. 1992. Effect of resistance training on excess post-exercise oxygen consumption. Journal of Applied Sprt Science Research, 6(2), 77-81.
Vollestad, N.K. et al. Glycogen breakdown in different human muscle fibre types during exhaustive exercise of short duration. Acta. Physiol. Scand. 1992; 144(2): 135-141.
Segal, K.R. et al. Effects of exercise mode and intensity on postprandial thermogenesis in lean and obese men. J. Appl. Physiol. 1992; 72(5): 1754-1763.
Schwarz, L. et al. Changes in beta-endorphin levels in response to aerobic and anaerobic exercise. Sports Med. 1992; 13(1): 25-36.
Parry-Billings, M. et al. Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. Med. Sci. Sports Exerc. 1992: 24(12): 1353-1358.
Bahr, R. et al. Effect of supramaximal exercise on excess postexercise O2 consumption. Med. Sci. Sports Exerc. 1992; 24(1): 66-71.
Romijn, J.A. et al. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am. J. Physiol. 1993; 265(3 Pt 1): E380-E391.
Rogers, M.A. et al. Changes in skeletal muscle with aging: effects of exercise training. Exerc. Sport. Sci. Rev. 1993; 21: 65-102.
Brockman, L. et al. Oxygen uptake during recovery from intense intermittent running and prolonged walking. J. Sports Med. Phys. Fitness. 1993; 33(4): 330-336.
Withers, R.T. et al. Oxygen deficits incurred during 45, 60, 75 and 90-s maximal cycling on an air-braked ergometer. Eur. J. Appl. Physiol. 1993; 67(2): 185-91.
Tremblay, A. et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994; 43(7): 814-818.
K. A. Burgomaster, K. R. Howarth, S. M. Phillips, M. Rakobowchuk, M. J. MacDonald, S. L. McGee, and M. J. Gibala
Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans
J. Physiol., January 1, 2008; 586(1): 151 – 160.
Secret Formula to Halting the Aging Process:
The Effect of Functional Exercise Training on Functional Fitness Levels of Older Adults Gundersen Lutheran Medical Journal• Volume 5, Number 1, July 2008
A forty-year follow-up of the Dallas Bed Rest and Training study: the effect of age on the cardiovascular response to exercise in men. J Gerontol A Biol Sci Med Sci. 2009 Feb;64(2):293-9. Epub 2009 Feb 5.
Dallas Bed Rest Study-30 year follow-up reference:
http://circ.ahajournals.org/content/104/12/1350.long
