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Unread 04-28-2008, 09:58 AM
jaf2 jaf2 is offline
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Default Calories out are Calories OUT?


Let's say someone wishes to get in 60 minutes of SS Cardio/Day.

Has there been anything to suggest that total calories burned (before or after exercise ) or rate of fat mobilization varies whether one does a) 1, straight 60 minute session vs. b) 3, 20 minute sessions?


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Unread 04-28-2008, 10:38 AM
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lylemcd lylemcd is offline
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I recall one study showing higher lipolysis at a second bount of exercise later in the day, I forget if they split the volume (e.g. 60' vs. 30' twice) or doubled it though
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Unread 04-28-2008, 12:13 PM
Al-xj Al-xj is offline
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2x30 min

1. J Appl Physiol. 2007 Feb 22

Enhancement of fat metabolism by repeated bouts of moderate endurance exercise.

Goto K, Ishii N, Mizuno A, Takamatsu K.

Department of Life Sciences, University of Tokyo, Meguro, Japan; Institute of Sports Medicine, Bispebjerg Hospital, Copenhagen, Denmark.

This study compared the fat metabolism between "a single bout of prolonged exercise" and "repeated bouts of exercise" of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60 min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest. Each exercise was performed with a cycle ergometer at 60% of maximal oxygen uptake. In the Single and Repeated trials, serum glycerol, growth hormone, plasma epinephrine and norepinephrine concentrations increased significantly (P < 0.05) during the first 30-min exercise bout. In the Repeated trial, serum free fatty acids (FFA), acetoacetate and 3-hydroxybutyrate concentrations showed rapid increases (P < 0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial (P < 0.05). Moreover, the Repeated trial showed significantly lower values of insulin and glucose than in the Single trial. During the 60-min recovery period after the exercise, FFA, glycerol, and 3-hydroxybutyrate concentrations were significantly higher in the Repeated trial than in the Single trial (P < 0.05). The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P < 0.05) in the Repeated trial than in the Single trial during the recovery period. These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

2. Med Sci Sports Exerc. 2007 Feb;39(2):308-15.

Effects of Resistance Exercise on Lipolysis during Subsequent Submaximal Exercise.

* Goto K,
* Ishii N,
* Sugihara S,
* Yoshioka T,
* Takamatsu K.

1Department of Life Sciences, Graduate School of Arts and Sciences, University of Tokyo, Komaba, Tokyo, JAPAN; and 2Institute of Health and Sport Sciences, University of Tsukuba, Tsukuba, Ibaraki, JAPAN.

PURPOSE:: This study examined effects of prior resistance exercise on fat metabolism during subsequent submaximal exercise with different recovery periods between exercise bouts. METHODS:: Ten male subjects performed three types of exercise regimens: 1) submaximal endurance exercise only (E), 2) submaximal endurance exercise with prior resistance exercise and 20 min of rest (RE20), and 3) submaximal endurance exercise with prior resistance exercise and 120 min of rest (RE120). Resistance exercise consisted of six exercises, each with three to four sets at 10-repetition maximum. Subjects performed cycle ergometer exercise at 50% of the maximal oxygen uptake for 60 min. RESULTS:: Prior resistance exercise caused increases in blood lactate, plasma norepinephrine, serum growth hormone (GH), insulin, and glycerol concentrations (P < 0.01). Before the submaximal exercise, serum free fatty acid (FFA) concentration was higher in the RE120 than in the RE20 and E trials (P < 0.01), although concentrations of plasma norepinephrine, serum GH, insulin, and glycerol were higher in the RE20 than in the RE120 and E trials (P < 0.05). Concentrations of FFA and glycerol during the 60-min submaximal exercise were higher in the RE120 and RE20 trials than in the E trial (P < 0.05). No significant difference was observed in the acetoacetate and 3-hydroxybutyrate responses. In the RE20 trial, fat oxidation throughout the 60-min submaximal exercise (mean value) was greater than in the E trial (P < 0.05), but no significant difference was found between the RE120 and E trials. CONCLUSION:: Fat availability during the submaximal exercise was enhanced by prior resistance exercise. However, augmentation of fat oxidation was observed only in the trial with shorter rest between resistance exercise and submaximal exercise bouts (RE20 trial).
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Unread 04-28-2008, 12:53 PM
Strong's Avatar
Strong Strong is offline
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Much like everything else we seem to want to obsess over, it probably makes very little diff in the long run. Unless 2 sessions is simply easier to do schedule wise for you, I'd say just get it knocked out.
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