Exercises

Exercises of strength and aerobic resistance induce physiological lipolysis

The stimulation of lipolytic hormones caused by physiological physical stress through exercises of strength and aerobic resistance, maintains a positive relation for the lipolysis and mobilization of the free fatty acids, favoring the loss of fat mass. This is concluded by an investigation conducted by Ariel Friedman, professor of Physical Education and specialist in Physical Culture Sciences and Physiology of Physical Effort.

Exercises

For the past few years, research has been conducted to determine the most efficient way to produce lipolysis and lose weight through the use of triglycerides and free fatty acids as a fundamental means of fuel.

According to Friedman, in the last decades the researchers, very effective, have been increased that have also verified that the type of food consumed before and during the exercise, influences the substrate to be used during the effort, as well as the components of the effort Such as intensity, volume, and distance of travel.

Professor Friedman’s research contemplated the introduction of a method of application of capacity development to 15 workers of a company, which would allow weight loss in a natural way, also acquiring collateral benefits such as better metabolic performance, Energy levels, better recovery during sleep and greater vitality during working hours.

Knowing that physical activity is an effective method to induce physiological lipolysis, which leads to the achievement of goals related to weight loss, Friedman raised the need to define which type of physical activity is the most appropriate.

And is that “physical exercise programs are mostly planned without a methodological approach and physiological order that leads to lipolysis or mobilization of free fatty acids, ” he explains in the summary of his research.

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According to the specialist, the usual combination of prolonged lactation work, such as spinning, with the development of muscle hypertrophy such as the weights, produces counter-effects or very low lipolytic activity induced by the exercises and development of the capacities involved (strength And resistance), exposing aesthetic changes and not of physiological order.

“The person observes body changes of his figure and is pleased, more … weight loss and body change are directly related to the loss of muscle mass and water and not fat mass, causing as side effects state elevated psychological stress, irritability, anxiety, problems falling asleep, among other affections,” he says.

In front of the panorama and with the objective of knowing the effects of the application of the work of development of myofibrillar hypertrophy, followed by the aerobic capacity, on the physiological lipolysis, Friedman proposed the incorporation of physiological order elements (work of the force, aerobic work And nutritional aspects) at the time of initiating a physical conditioning program, to induce physiological lipolysis.

Thus, the study contemplated a system of physical work, following a specific order to take full advantage of the hormonal processes that occur at the time of stressing the metabolism with the physical efforts directed to the development of hypertrophy of myofibrils and increase of capacity Aerobic activity, causing the stimulation of hormones that are determinants in the processes of physiological lipolysis, thus inducing the degradation of fats (lipolysis) in triglycerides and free fatty acids.

The methodological order, on which the physiological order of work was based, began with physical actions aimed at releasing synovial fluid, through joint mobility, followed by a slight trot to stimulate the cardiovascular system and ending with a muscular stretching. All this in

preparation for the support of the physical load, which included muscular development muscle hypertrophy with the use of belt machines and pulley system, which cause physical stress, which in turn leads to the secretion of lipolytic hormones; Followed by a work of development of aerobic capacity with a walk of 45 minutes to 50% of its VO2max (maximum amount of oxygen that the organism can absorb).

Analysis of results

The following data were scolded for four months, duration of the study: of the 15 study subjects, 14 showed increased muscle mass with decreased fat mass and all reflected a clear evidence of adaptation to the loads, in as to the heart rate and presentation of signs of tiredness or weakness such as panting and excessive perspiration.

“When applying the program to the group of 15 people, for a period of four months, which consisted of working the sessions beginning with an effort directed to the development of myofibrillar hypertrophy to gain muscle mass and lead to physical stress to induce The release of lipolytic hormones, was observed in fourteen subjects, a marked gain of muscle mass and good percentage of loss of fat mass, “Friedman concludes.

“Being the average age of the 48-year-old group, it was a great challenge to obtain the expected results from metabolic conditions, which represents a greater degree of importance to this introductory method of work for fitness,” he adds.

Recommendations

As part of this research, Friedman would point out that despite the results obtained with physical methodology, time to exercise physical, should be further studies in this direction to give more and better sustainability the approach to induce Physiological lipolysis.

As for nutritional, the recommendation is to follow the subjects to achieve the formal commitment of the participant, making him understand that it is a personal commitment.

It also recommends including the lipid profile of the subjects to obtain better biochemical references.