Thursday February 3, 2010
Suzanne in the middle of a T2B rep.
For all you ladies out there doing chronic cardio to burn those extra calories, here's an interesting study. The results most likely can be transferred over to men also.
Objective:
To determine the effects of a 15-week high-intensity intermittent exercise (HIIE) program (compared to a steady state group) on subcutaneous and trunk fat and insulin resistance of young women.
Results:
Both exercise groups demonstrated a significant improvement (P<0.05) in cardiovascular fitness. However, only the HIIE group had a significant reduction in total body mass (TBM), fat mass (FM), trunk fat and fasting plasma insulin levels. There was significant fat loss (P<0.05) in legs compared to arms in the HIIE group only.
Read the full abstract here
What can you take from this? You DO NOT need to spend hours doing cardio when you get the same cardiovascular fitness results from shorter bouts of exercise, plus other health markers improve such as body mass and that ever so important hormone, Insulin. Remember, the one we are trying to make sensitive through our Paleo diet this month. Insulin sensitive means more efficiency at metabolizing fat. Sounds like Crossfit! Sounds a lot more fun than 2 hours on a treadmill!
Here is another excerpt from a doctor with tons of research on his blog about exercise.
"Even though a person burns fewer calories sprinting on and off for five minutes than she does running for 30, she will still lose more fat and gain more muscle sprinting because of the metabolic shift that type of training produces. "
Read more about his strategies on fat loss here
*C.A.T. double day
Reg class WOD / CAT WOD #1
Snatch Complex
7 rounds for time of:
- 7 power snatch (95/65)
- 7 snatch balance
- 7 OHS
C.A.T. double day WOD
"Jackie"
For time:
- 1000m row
- 50 thrusters (45lbs)
- 30 pull-ups
Post scores and thoughts to comments.
12 Comments
Reader Comments (12)
WOD #1: 19:29 Rx
i thought this would be a 10 min wod, but i was tricked
rested about 40 min
WOD 2
11:38 Rx.... not very fun. my legs were dying but i think wod#1 had something to do with that
I did part 1 with the opposite of Rx (65lbs with poor range of motion).
Total time was somewhere between 10:00 and 32:25. I would post the exact time, but I generally don't like to brag.
WOD # 1
7 rounds, started working on form and worked my way up from there.
PVC, 22#, 32#, 42#, 52#, 57#, 62# Was training with Joey and did not time, although I can say that it took up our entire session, haha
CAT Double Day WOD # 2, did this 45 minutes later
1000 meter row - 4 minutes, thrusters w/32# bar, 30 pull ups
Total time: 17:56 Pull ups took 8 minutes! I can't wait until the day I get better at these!
Did it Rx, was painfully fun. I finished exactly 15 to 20 minutes after Mike MacD.
Couldn't make it in today, but did Jackie yesterday (thanks for the heads up Josh!)
14:00 exactly...Wanted to complete it rx, but ended up with some jumping pull-ups at the end...felt like I was totally gassing...
WOD I 24:42 RX Liked this WOD
WOD II 9:37 Rx, This was pretty horrible after the row. Shoulders were cooked after WOD I. Thought I was gonna lose my lunch on the pullups!
Thanks for pushing me Josh!
WOD #1
23:26 @ 75 lbs tried to focus on form
this weeks workouts have been really tough keep em coming
Wasn't sure I would workout today - having some knee issues since last sat hill sprints. but decided to do the snatch workout, and it felt pretty good.
16:22 Rx ... this included two Nolan breaks... one to check out his new haircut, and one to see the "pretty new blossoms" on the tree outside.
Couldn't get the double day in, but will do Jackie soon.
wod #1
52# 30:05
rested 15 min
WOD#2
10:48 and had to scale the 45# to #32. I never thought I would scale that bar alone, but after WOD#1 my shoulders and wrists were toast!
24:20 #42 This weeks workouts were SO hard. Charles was right...this workout actually made my shoulders feel better!
Jackie: 13:06 Rx
did jackie today 9:41 rx