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Exercising in the cold burns more fat
A study that examined the rate of fat burning after a workout found that overweight people burn 3 times more fat after a workout performed at a cold temperature.
How cold should it be and which workout burns more fat?
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Wednesday, 06 January 2021, 06:27
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Cold can be a great excuse to give up training and stay in the warm house, on the couch with the hood in front of the TV, but new research may give you motivation to go out to the cold in tights and sneakers anyway.
The study found that training at low temperatures burns more fat, especially when the training involves short bursts of effort at high intensity.
The study included 11 moderately fit and overweight volunteers, and found that lipid oxidation (which is the scientific terminology for "fat burning") was 3 times greater when the training was done in a cold environment (where the temperature was 0 degrees Celsius), compared to the fat burning rate measured in the environment. With a neutral temperature (21 degrees).
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To the full article
Participants in the experiment were asked to perform a set of high-intensity interval training (HIIT) at each of the temperatures tested in the comparative experiment: 10 sprints of one-minute cycling on a 90% effort, each followed by a one-and-a-half-minute recovery phase in which they were asked to pedal at a lower intensity of 30 % Of their maximum capacity.
After each such set, participants were given rest time.
Fat burning rate is 3.5 times more effective when exercising in the cold.
Woman running in winter (illustration: shutterstock)
"This is the first study known to examine the effect of cold ambient temperature on acute metabolism during intense exercise, as well as on post-eating metabolic activity, the day after exercise," researchers from the University of Lorentian in Canada wrote in an article in the Journal of Applied Physiology.
"We found that high-intensity interval training in a cold environment did indeed change the acute metabolism relative to a neutral temperature. However, we found that when it came to post-meal metabolism the day after training, cold ambient temperature had no beneficial effect," the researchers wrote.
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When our body is active it is able to process nutrients as well as fat that are in the blood more efficiently.
To test the effect of low temperature on the participants in the experiment, the researchers measured their skin temperature, heart rate and the amount of oxygen supplied to their quadriceps muscle.
The beneficial effect of cold training on metabolism does not last the next day.
Abdominal fat (illustration: shutterstock)
The day after the workout, after eating a high-fat breakfast, participants were taken blood samples to test values such as glucose, insulin and triglycerides - which indicate the rate of lipid oxidation (fat burning), to see if the beneficial effect of the previous day on metabolism continued for the next day.
The benefit of burning fat does not hold up the next day
They found that although the activity intensified in the cold increased the fat burning rate immediately after training by 358%, the day after training and after breakfast no significant difference was found in the fat burning rate.
In fact, the glycemic response (changes in blood sugar after eating) was better when measured the day after a normal temperature workout, than the day after a cold workout.
The disadvantages of this study lie in the small size of its participants and the fact that the experiment included only a small number of trainings.
Therefore, it is too early to draw sweeping conclusions from it.
But it is certainly an interesting starting point for further examination of how ambient temperatures may affect the rate of fat burning during and after high-intensity training.
Past studies have shown that high-intensity interval training is very effective in burning fat, which is one of the reasons they have become so popular in recent years.
There is also a proven and research-based link between post-workout metabolism and ambient temperature.
The present study combines these two areas of research and seeks further correlations between them.
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