Another study --Intervals (soccer) best for fat loss!! ~ Personal Trainer Mark Hebert

Just in time for the Boston Marathon! Just kidding you guys are amazing:) Good Luck!

Check out this study that Alwyn Cosgrove forwarded to me:

Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831

36 healthy untrained men were randomized into a soccer group, a running group and a control group. Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups (so it was fairly intense) During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness) 62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs)

The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation during running at 9.5 km/h. The running group saw none of these changes.

The number of capillaries per muscle fiber was also almost 50% higher in the soccer training group than in running. Both groups reduced blood pressure equally.

The researchers concluded that participation in recreational soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior to frequent moderate-intensity running.

What does this research show us?

Why aren’t more Americans playing soccer? We keep trying, but soccer never really caught on here. But seriously, a talented soccer player is always lean, you don’t see too many over-weight soccer players, the out of shape players switch to playing baseball:)

Now think about the movement of soccer for a moment. I always thought soccer and basketball were a great form of exercise, (unless you dog it of course). Soccer is a form of Interval Training (although the work and recovery periods are randomized). Meaning even without the ball, you’re stopping and starting and you’re moving faster and slower, it’s never steady-state. That rest and recovery at different speeds is what Intervals are all about.

The other added benefit is that it’s also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar. This is how a healthy body should function, even when you train, think this type of movement.

Basically this study shows that open interval training, using multiple movements and directions against an opponent is superior for conditioning, muscle building and fat loss when compared to the same intensity of running. Think Intervals for these goals!


How do I get rid of this?

Don't do this............

Compared to just going for a Long Run:

· Distance running will NOT get rid of your soft belly.

· Distance running will NOT get rid of your muffin top.

· Distance running will NOT get rid of your cellulite.

· Distance running will NOT build muscle.

· Distance running will NOT give you that lean physique you’re looking for.

Yes, there are benefits and you’re not wasting your time. Distance running is Heart Healthy and I wouldn’t discourage anyone from doing ANY form of exercise. But do it for the right reasons. It’s great for clearing your head. You will burn calories while you do it (not as much as Intervals).Some of you may even trim your thighs and calves and some of you just LOVE it –for those folks, keep at it!

Who loves Distance running the most? Physical Therapists, it’s great for their practice, because I’ve never met a long-distance runner who’s not been injured. I’m just saying be careful, running is an advanced sport, 5k or 10k races are great –train properly!

If your goal is fat loss and changing your body this study proves once again that Intervals are superior to steady-state cardio. It’s not just my opinion, its hard facts and all this research just solidifies this training method. A combination of a sound resistance training program (think squats, presses, chins) and Interval training is your best plan for reaching fat-loss goals.

Now I’m not saying that everyone should go out and buy a soccer ball or join leagues (you can if you want, wouldn’t be a bad idea). But establish your goals and see what your body can handle. Don’t just jump into it!