Berlin expert debunks weight loss myth: Endurance over strength
22 July 2024 14:56, updated: 22 July 2024 15:42
Researchers have focused on analysing the metabolism of 15,000 people over the last 20 years. The conducted research led the expert to surprising conclusions regarding weight loss. She debunks the myth concerning strength training beyond our capabilities.
Nutritionist Daniela Kielkowski emphasised that the key to losing unnecessary pounds is not exhausting oneself with gym workouts. The expert, originally from Berlin, has solid evidence to support her thesis - she has analysed the metabolism of 15,000 people. The nutritionist discussed the 20-year research results during an interview with "Bild".
Want to lose weight? Keep this in mind
At the beginning of the fight against excess weight, we usually focus on changing eating habits and those related to physical activity. Many people claim that intense work in the gym will be necessary to change body shape, and endurance sports like jogging, for example, will be useless. "That's not true," says nutritionist Daniela Kielkowski.
"Most overweight people do not have too little muscle mass; they have a lot of it (...). So, if you want to lose weight, you don't need to build muscles; you need to improve their functioning," the expert emphasises to "Bild".
A body with a higher mass needs muscles to function properly. Hence, to lose weight, we must focus on improving their function. "Every muscle cell is a small miracle with a complex metabolic system. It must function properly, for example, to burn fat," Kielkowski concludes.
Endurance training more important than it seems
The nutritionist notes that muscle cells need enough oxygen for fat to burn. She emphasises that strength training is an anaerobic sport—due to its intensity, it is difficult to quickly replenish oxygen reserves during such exercises.
Endurance training, on the other hand, is a so-called aerobic sport. "Steady movements at a moderate heart rate stimulate blood circulation. Oxygen-rich blood reliably supplies muscle cells, which can then convert carbohydrates and fats into energy," explains the nutritionist.
When our muscles function efficiently, oxygen reserves will regenerate quickly after exertion. However, overweight people may have problems with this, among other things, due to reduced lung efficiency, problems with the burdened cardiovascular system, vascular changes, or elevated markers of inflammation that affect oxygen transport in the body.
"At the beginning, patients do not perform any strength exercises. We recommend an hour of endurance exercises every other day or at least three times a week to improve oxygen supply to muscle cells, thereby improving fat burning. A brisk walk, jogging, and cycling; all of this works," explains Kielkowski.
The expert adds that if we do not have major problems with fat burning at rest, it is best to combine the two types of training.
"However, I recommend maintaining the proportion of strength training to endurance training at a ratio of 1:2. Studies have shown that endurance training is much better at reducing fat tissue," she advises.
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