This exercise not only slimming, but also takes away hunger
The high intensity intervallic exercise (H.I.I.T.) has become the darling of the gym in recent years. Giving it your all to the point of near exhaustion level not only allows you to release adrenaline and relieve the stresses of the day. It wakes up the muscles in a short time and generates a significant calorie burn.
Exhaustion at the end of a session can be such that it is normal not to feel hungry.. Neither in the middle of the class nor immediately after. This is due to an inhibition in the production of ghrelin, the hormone responsible for appetite. Hence, there is no shortage of visionaries who interpret it as a panacea to avoid the michelin.
"It is true that hunger decreases sharply and we should not be surprised," says Dr. Irene Breton, specialist in Endocrinology and Nutrition of the Obesity Unit of the HM Montepríncipe University Hospital and president of the Spanish Society of Endocrinology and Nutrition (SEEN). The reason for this is that "high-intensity exercise places the body in conditions similar to those of a fight or flight situation, in which the priority is to devote metabolic resources to getting to safety. The search for food [in such circumstances] is put on the back burner".
Losing your appetite does not mean you will lose weight.
There are studies that even indicate that a strenuous session of H.I.I.T. can cancel the production of ghrelin for hours. And, once again, there are those who do the old-fashioned math: less hunger, less food, more weight loss. But you are wrong, do not think that thanks to the lack of appetite you will lose more weight.
The first thing you should know is that, as the expert explains, this hormone does not act in the same way in all people.We cannot condition the success of a diet to the action of ghrelin; in fact, the decrease in appetite is also determined by the secretion of other digestive hormones, such as GLP-1 and PYY, which are produced in the final part of the small intestine".
After the post-H.I.I.T. grace period in which we turn a deaf ear to the siren songs coming from the pantry, sooner or later we will have to eat, unless we want to die of starvation.
After exercise, eat even if you are not hungry
According to the results of the first study mentioned above, conducted by several faculties of Physical Education, Cell Biology and Medicine in Ontario (Canada), after exercising for 30 minutes, we can achieve an anorectic [hunger-reducing] effect for up to 90 minutes.
Thus, says Dr. José Antonio Rosado, attending physician of the Endocrinology Department of the Getafe University Hospital, "we will have controlled intake for two of the 24 hours of the day.". We go, that panacea against hunger is not at all. To be so, it would be necessary, clarifies Dr. Rosado, to repeat the training four or five times a day.
Even if we are not hungry, the best thing to do is to eat after training. to take advantage of the metabolic window: that period from half an hour to about two hours after physical activity in which the body assimilates nutrients better and accelerates its recovery.
During exercise "the body dehydrates and loses micronutrients," says the expert. For this reason, it is advisable to drink waterand "replenish those micronutrients at first". In addition, he advises eating "a small amount of carbohydratesso that lactate levels - an acid produced when glycogen energy reserves are burned in the absence of oxygen - decrease as quickly as possible", because when lactate levels increase, muscles perform less well and we become more fatigued.
"A small meal at the end of the class will have a satiating effect. that will make the hunger afterwards more attenuated". A recovery drink, a sugar-free yogurt or a banana are often the favorites of athletes. And, yes, they should be drunk even without hunger.
H.I.I.T.'s anti-fattening results depend on your physical shape.
This brings us to the second paradox of the binomial high intensity and hunger. I'm sure you've been told that this type of exercise not only consumes energy during class, but that calorie burning continues in the hours that follow to accelerate muscle repair. That's why high intensity is sold as the best way to fight love handles and in the short term. Well, yes, but sometimes not as much as you might think.
It will depend on your fitness and what you do the rest of the day.. As an appetizer, you should know that even though you may have thrown your livers out in class. Lying on your back after leaving the gym is not the best way to go. Zampar without control with the excuse of "I've already burned it off in crossfit", either.
"H.I.I.T. -in general- decreases total fat; abdominal and visceral fat and increases insulin sensitivity.
The body becomes more efficient at metabolizing the sugars (glucose) that it burns. If they are not burned, they are transformed into fat,
- Dr. Bretón points out, but qualifies that
"to maintain an adequate weight, it is necessary to combine exercise with a balanced diet and calorie control".
Bacon sandwich and eight straight hours of sedentary work topped off with an intensive couch session will probably have the opposite effect: you'll gain a love handle, will reduce fat-free body mass and reduce your VO2maxThe higher it is, the greater our performance will be.
Your weight also influences the results
People who only have one or two extra kilos will be the ones to see the results. Those who are overweight will take a little longer. Although in a matter of half a year your results will improve. And if they continue to do intense sport for 80 weeks your results will be similar on an 84% to those of the slimmer ones.
In short, leave your ghrelin alone, don't starve yourself, exercise continuously; eat healthy and trade the elevator for the stairs. For life. You will notice the results.
