A Better Exercise Routine for Fat Burning?

Exercise scientists have recently been turning to interval training as the protocol of choice for maximum fat burning.

But many experts are now advocating a combination approach that may have even more benefits than either interval training or weight training alone.

In one set of studies(1,2), a typical, standard gym routine—60 minutes of weight training followed by 30 minutes of cardio- was compared with an “integrated” workout.

The “integrated” workout alternates weight training exercises with something the researchers called cardioacceleration—high-intensity sprints on a treadmill.

This integrated approach outperformed the typical, standard (separate weights, separate cardio) approach on every measure including muscle strength and endurance. It also produced an almost 10-fold reduction in body fat compared to the group doing the conventional workout.

“Exercise science is undergoing a revolution”, commented Jade and Keoni Teta, two naturopathic physicians who are also certified strength and conditioning coaches. “The weight-based interval approach offers the benefits of both aerobic and anaerobic training all within one compact integrated workout.”

1)    Davis, et al “Concurrent training enhances athletes cardiovascular and cardiovascular measures” J Strength Cond Res 2008; 22(5): 1503-1514

2)    Davis, et al “Concurrent training enhances athletes’ strength, muscle endurance and other measures” J Strength Cond Res, 2008; 22(5): 1487-1502

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5 Comments

  1. Terry L Currier

    Facinating! How long were the workouts? How long were the aerobic intervals? How high was the intensity?

    Reply
  2. chris k

    I’ve been doing this sprint/HIT Nautilus circuit for years with clients! I get no respect!

    Reply
  3. Jenna Wright

    Thanks for the info on this study – nice to know we are on the right track. My husband, a personal trainer, is a firm believer in integrating strength training and cardio in training sessions. We find that using functional training motions and tools like kettlebells, work together to increase strength and endurance, while decreasing fat and improving muscle tone.

    Reply
  4. Jake

    Great article! I love how much more impact there is in a much smaller window of time with interval training. Add this method and you’re really going to shed unwanted pounds fast. Plus, the weight training will help boost your immune system. If you’re trying to lose weight, but you don’t have a lot of time this is the perfect method of training.

    Reply

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