Combining resistance and endurance exercises potentiates fat loss and muscle hypertrophy
You don’t burn calories while working out alone, body continues to burn calories even after the cessation of the workout. It was attributed to excess post-exercise oxygen consumption (EPOC), which remains high after aerobic exercise as well as anaerobic exercise. In addition, lactic acid produced, during strenuous exercise, in muscle cells has to be diverted/oxidized back to other metabolites, which might also contribute to the excess calorie consumption after the workout. These 2 hypotheses however could not completely explain burning of more calories after exercise.
The science behind
Researchers at Harvard University detailed the science behind these hypotheses. They found that endurance induces a hormone which converts white adipose tissue (tissue which stores fat) into brown adipose tissue (tissue which burns fat). Irisin is the hormone produced upon endurance exercise in mice and human subjects which regulates this process. Irisin has been in the news ever since as an exercise hormone. In another study, by the same group, they found the scientific reason why resistance exercise induces muscle hypertrophy. When human subjects performed resistance exercises such as leg press, chest press etc., Insulin like growth factor (a hallmark protein for muscle hypertrophy) production was enhanced.
Interestingly, both the endurance and resistance exercise benefits were under the control of a master protein called PGC1 α. This protein is differentially produced in the body according the nature of the exercise performed. If endurance exercise is performed it produces the beneficial effects of burning fat; if resistance exercise is done muscle hypertrophy results.
PGC1 α is very important protein, a person’s athletic performance is determined in part by it. Genetic mutations in this protein affect athletic performance of the individual.
Kill two birds with one stone: resistance and endurance exercise
It was also reported that PGC1-α is induced at a higher level when resistance (anaerobic) exercise is performed after endurance (aerobic) exercise, which is called concurrent training. Combining both exercises, thus, will have a synergistic effect on overall health.
There has been no golden rule for how much workout has to be done for achieving desirable health benefits- either fat loss or muscle gain. It could be possible, in future, that amount of production might be used as readout for endurance or resistance exercise for each individual. Proper exercise regime and nutritious diet could help maintain general wellbeing and attain dream physique.
About the Author:
Srinivas Aluri is postdoc at Albert Einstein College, NY. He is a fitness enthusiast, exercise and diet expert. He is also an international sports science association certified fitness trainer as well as American Heart Association’s CPR/AED certified professional.
P.S: This article was blogged at an untraceable place. It’s been edited and published here.
This work by ClubSciWri is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.