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Is low intensity endurance training the best intensity for weight loss?

Fact or Fable?


Metabolism Booster: Barbell Circuit


High Intensity Bodyweight Workout


Strength training for toning


Interval training vs endurance training for weight loss


Dangers of too much belly fat

Dangers of too much belly fat


Tabata training

What is Tabata Training?


Strength training to lose fat


What is Crossfit and what is it good for?

What is Crossfit and what is it good for?

Crossfit is a form ofCrossfit fitness training that has recently become very popular. Crossfit has been founded in 2000 by Greg Glassman and Laura Jenai and has grown significantly ever since. Crossfit training uses elements from different training forms and sports such as weight lifting, power lifting, strongmen training, exercises using one’s own bodyweight and interval training. It is aimed to develop all aspects of fitness which according to the founders consists of strength, speed, power, anaerobic endurance/capacitycardiovascular endurance, joint flexibility (ROM), balance, coördination, agility and dexterity. The underlying thought is that someone can only be fit, when he or she scores well in all these domains and has no weak links anymore. Therefore Crossfit training does not aim to specialise in one domain, but to become the ultimate allrounder. Aside from a training form, Crossfit has become a sport as well in which athletes compete with eachother for the title of fittest man or woman in the world at the Crossfit Games.

Although Crossfit training constantly varies and differ between boxes (Crossfit gym) there is a common template which is generally followed. A training always consists of a warm up, followed by strength and/or technique training in one or more strength exercises. After this, the Workout of the Day (WOD for the initiated) follows. A WOD consists of a combination of exercises that have to be completed as quickly as possible (a training for time) or have to be performed as many times as possible within a set time period (as many reps as possible or AMRAP). Training intensity therefore is in virtually every WOD very high. The exercises within a WOD normally combine push and pull movements and leg exercises. By constantly varying the exercises, all muscle groups will be trained regularly.

At the moment of writing not much research has been performed to the effects of Crossfit. The few studies that have been performed indicate that Crossfit is a very effective from of training to increase maximum oxygen uptake (VO2max) and improve body composition. This can be explained by the high intensity of Crossfit training, which reaches 80% of VO2max and 90% of maximum heart frequency. Although no studies have been performed to the effects of Crossfit on strength and power, studies on similar high intensity training programs show that Crossfit is likely to be effective in this area as well.

One of the most common points of criticism on Crossfit is the relatively high risk of injury. Quite a few exercises from weight lifting require good form and technique. In addition many exercises are explosive in nature which causes higher joint forces than during regular resistance training. Another factor is letting your body take time to recover from the high intensity workout. However, when exercises are taught properly and are performed with the right amount of weight, the risk of injury decreases markedly and comparable to regular resistance training or sport-specific training. Proper instruction is paramount, even for more experienced Crossfit athletes.

For who?

Because training weights, training intensity and frequency can be adapted to suit everyone, Crossfit can be an effective and suitable form of training for everyone who is healthy. Many exercises are explosive in nature and people suffering from injury or pain may have to reduce training intensity or perform an alternative exercise. As always however, care must be taken.

What can I use it for?

Although not much research has been done on Crossfit training it has been proven very effective in improving endurance, decrease bodyfat percentage and increase strength. It can be used to improve sports performance in a particular sport until a point, however when one wants to specialise in a specific sport, sport specific training will yield better results.


Losing weight and fat: Two to three times a week for beginners.

Improving endurance: Two to three times a week for beginners. More experienced athletes up until five times a week or combined with high intensity interval training.

Improving speed, power or strength: Two to three times a week for beginners. More experienced athletes up until five times a week, or combine with seperate strength or power workouts.


-Crossfit Schagen

-Smith, M.M., Sommer, A.J., Starkoff, B.E., Devor, S.T. Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of Strength & Conditioning Research 2013, 27, 11, 3159-3172.

-Babiash, P.E. Determining the energy expenditure and relative intensity of two Crossfit workouts. 2013.

-Voordouw, R.R. Het Verband tussen Zware Krachttraining en Schade aan gewrichten, 2007.

What is Spinning and what is it good for?

What is Spinning and what is it good for?Spinning

Spinning has always been one of the most popular fitness classes. A Spinning class involves cycling at different resistance levels and speeds while sitting or standing on the pedals on a stationary bicycle. The Spinning instructor is usually res
ponsible for designing the class, choosing the music and can suit it to the needs of special populations such as older people or people suffering from medical conditions. On average, a Spinning class takes between 30 and 60 minutes.

Advantages and disadvantages

Spinning can be seen as a form of interval training which depends on both aerobic and anaerobic energy systems. This makes it very effective in increasing the maximum oxygen uptake and therefore endurance. In addition it is very useful for losing weight and burning fat.

For who?

Spinning can be done by people of all ages and fitness levels. Participants can adjust the resistance level of the bike themselves and adjust it to their own fitness level. The fitness instructor can adjust the intensity of the class to suit specific needs of beginners, elderly or athletes. People suffering from knee problems need to be carefull though because of the high loads placed upon the knees during Spinning.


Improving Endurance: To improve endurance it is recommended to perform a Spinning class two to four times a week. Beginners are advised to start with two classes a week and add one or two each week as they get fitter. Fitter individuals can start with three classes a week or more.

Lose Weight: To lose weight and burn a significant amount of fat it is recommended to perform a Spinning class two to three times a week. Although an additional class a week can help to lose weight more quickly, it usually is more effective to perform a form of strength or resistance training instead.

See also:

-Cardio Training for Weight Loss

Weight loss or improving body composition?



Consider the following example:

Subject 1 and Subject 2 before weight loss:

Table 1 Subject 1 and Subject 2
Age 25 years
Length 182cm/6′
Weight 90kg/200lbs
BMI 27.2 (overweight)
Fat Percentage 25%
Fat Mass 22,5kg/50lbs
Fat Free Mass 67,5kg/150lbs


Table 2 Subject 1 Subject 2
BMI 24.8 (Healthy) 26.6 (Overweight)




See also:

-Is Cardio Training the Best Way to Lose Weight?

-Strength Training for Weight Loss

-Cardio Training for Weight Loss

Cardio training for weight loss


Cardio training burns a lot of calories


Cardio training increases metabolism


Cardio training increases fat metabolism capacity


Training tips






See also:

-Strength training for weight loss



Strength training for weight loss

Although more often considered a training to

Strength training costs a lot of energy


Strength training increases metabolism


Strength training stimulates fat metabolism


Strength training prevents weight regain after weight loss


Strength training makes the body look athletic


Training tips


-Train all muscle groups during each session



See also:

-Weight Loss: What Works and What Doesn’t?

-Strength Training makes women large and bulky

Benefits of Cardio Training


Weight loss: what works and what doesn’t?


The things that work:

  1. Healthy Nutrition


  1. A combination of resistance and cardiotraining.


  1. Exercising regularly and often


  1. Rest and sleep


What doesn’t work or is bad for your health?

  1. Diets


  1. Long cardio workouts


  1. Fat burners


  1. Sauna belt


  1. Power Plates




Fact or Fable: Fat Metabolism starts after 20 minutes of exercise

To improve body composition and weight loss it is often recommended by fitness experts to perform cardio training for a duration of 30 minutes or more. It is said that fat metabolism starts after 20 minutes of continuous training. After 20 minutes glycogen stores should be depleted and the body is forced to burn fat instead. Is this true or not and is this the most effective way of losing weight and improving body composition?

Firstly a large body of research has shown that exercising for longer durations is not necessarily more effective than short high intensity workouts in improving body composition. Moreover, the latest research has shown that low volume high intensity interval workouts are far more effective in stimulating fat loss than high volume moderate intensity exercise.

Secondly, the body will always try to burn fat and save the limited carbohydrate store for when it is necessary to work at higher intensities. The body of an average human only has enough carbohydrates to exercise at higher intensities for 20-30 minutes, which explains the source of this fable, but these stores can be increased by proper exercise as well.

It is true that when exercise intensity increases, the anaerobic energy systems are the first to supply the necessary extra energy and it takes a while before the aerobic systems, among which fat oxidation, have increased activity enough to supply the required energy. However, this process only takes a few minutes depending on training status. This means that if exercise intensity allows it, someone exercising for 20 minutes will be burning fat for at least 17 minutes.

Fat does not burn as easily as carbohydrates and therefore energy for performing higher intensity exercise will be provided by carbohydrates. However, when the body exercises regularly at these higher intensities, which do not allow fat metabolism or limits it, the body gets a signal to improve the efficiency and capacity of fat metabolism so it can sustain higher exercise intensities while using primarily fat.

In conclusion, fat metabolism is one of the most important energy systems in the human body. The body always strives to burn fat to produce ATP if possible or will adapt to allow for more efficient fat metabolism, making it easier to lose weight and improve body composition. However training duration does not have to be longer than 20-30 minutes to use fat or to be effective in weight loss if exercise intensity is high enough.

Cardiotraining: Are you training hard enough?

Cardiotraining training is an essential part of a healthy and effective training program and can be used to achieve multiple goals. When performed correctly it strengthens the heart, increases quality of blood vessels and lungs. Therefore it is very useful for people suffering cardiovascular disease, diabetes mellitus (especially type 2) and COPD, but it is most often used to increase endurance or to lose weight.

The important question is however, how do I know if my cardiovascular workout is performed at the right intensity? An often heard and persistent fairy tale is that for losing fat, low intensity training is the most effective. This is not right however, and many studies show that higher intensity workouts result in larger amounts of fat loss and larger increases in endurance and oxygen uptake.

To determine the right intensity, it is possible to use a heart rate monitor and calculate the right heart frequency, but this requires a good quality heart rate monitor. Another simple way is to check if talking during training is still possible. When someone can continue conversation, the body apparently has enough oxygen to allow disruption of air flow for talking and no real training occurs. When only a few words can be spoken at a time during training, while breathing heavily, training is far more effective. The reason for this is that the body needs almost all oxygen to go to the muscles to maintain exercise.

When no more air is available to speak, the aerobic system is completely active and the anaerobic system has to deliver the energy that the aerobic system is not able to generate. As the body strives for balance and anaerobic metabolism disrupts this balance by for example an decrease in pH, it will improve aerobic function so it is better able to meet training demands. This will increase the intensity at which someone gets trouble speaking and it will stimulate resting metabolic rate and fat metabolism, making weight loss easier. When one is not able to speak during training, training intensity is high enough to receive the benefits of cardiovascular training, which do not occur at lower intensity.


Training against obesity

Obesity is a serious form Fitness against obesityof being overweight and is defined as a Body Mass Index (BMI) over 30. Trying to lose weight while being obese does not necessarily mean a different approach than being overweight, but there are some key points to keep in mind during when training against obesity. Many people who have become obese by not exercising enough and an unhealthy diet, have an altered metabolism This makes it harder to use fat to produce energy and therefore makes it more difficult to lose that fat. In other words, when someone gains weight, it gets progressively harder to lose it again in a healthy way, because the body has increasing difficulty to burn the excess fat and is only able to burn carbohydrates for energy. 

Spot reduction during weight loss

Many people want to lose weight and fat, preferably at the problem zones like the abdomen or hips. To achieve fat loss on the abdomen, many people perform abdominal exercises or they use special machines which claim to stimulate local fat loss such as the Better Belly®, Slim Belly® or similar devices. It seems logical that the muscles which are active during an exercise burn fat that is closest to the muscle. However, unfortunately spot reduction is not possible and here is why:

There are several reasons why you can’t choose the location where fat is removed. Firstly, when performed right, the intensity of resistance exercise is too high to burn fat. Even when the intensity is low enough to burn fat, it will not disappear on the locations nearest to the active muscle, but the fat will come from free fatty acids in the blood.

These fatty acids are released by fat stores throughout the body, and the body determines which fat stores release the required fatty acids. This is influenced by body build, sex and therefore genetics, but can’t be influenced by exercises targeting specific locations or devices that claim to mobilize fat at a certain location. There is no scientific evidence supporting the workings of such machines nor is there any theoretical mechanism which could support this theory.

There is however some evidence that resistance exercise influences hormone levels which regulate where fat is stored, and when resistance exercise is performed right, fat mass is reduced to a larger extent on the abdomen. To achieve this, all muscles should be trained at a high intensity. The only other way to achieve local fat loss is that really works is a visit to your local plastic surgeon.*

* Note: This is an ironic statement, plastic surgery is not a field of specialty of Fitness Science and we don’t recommend it specifically to achieve local fat loss.


-Heyward, V.H. (2010). Designing Weight Management and Body Composition Programs. Advanced Fitness Assessment and Exercise Prescription Sixth Edition. USA. Human Kinetics.

-Spriet, L.L. The Metabolic Systems: Lipid Metabolism. In: ACSM’s Advandec Exercise Physiology. Lippincot Williams & Wilkins USA.

Waist Circumference


How to measure waist circumference


Waist circumference norms (in centimetres and inches)
Men Women Risk category

Table 1: Waist circumference norms


Risk category:





