FATmax Training Results

In principle, training at FATmax (Maximal Fat Oxidation Rates in an Athletic Population) should result in significant loss of body fat and the resulting improvement in body composition. However, it is something of a surprise just how few studies have been performed to determine the effectiveness of this type of training. A meta-analysis (A. J. Romain, et.al. Physical Activity Targeted at Maximal Lipid Oxidation: A Meta-Analysis. (J Nutr Metab. 2012; 2012: 285395.) took a look and only found 15 total studies of this subject which fit their criteria. These studies were relatively small but the results were encouraging.

This meta-analysis confirms the conclusions of the individual studies, that are very low intensity training targeted at the level of maximal fat oxidation significantly decreases body weight, fat mass, waist circumference and total cholesterol. On the average, the effects of this variety of training are thus well confirmed, and their average magnitude is more precisely described.

Study Limitations

Only 5 studies include a control (nonexercising) group. There were also no longer term studies.

Volume of Training

Interestingly, some studies demonstrated an important average weight loss (8 kg over two months) with a protocol based on 90 min/day exercise at the level of maximal lipid oxidation. This could suggest that large weekly volumes of exercise training may be much more efficient than those used usually (i.e, 3 × 45 min/week).

Loss of Visceral Fat

The study called out a reference paper (Ohkawara K, et.al. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes (Lond). 2007 Dec;31(12):1786-97. ) which indicated that there is a dose response between aerobic exercise and loss of visceral fat.

… at least 10 METs x h/w in aerobic exercise, such as brisk walking, light jogging or stationary ergometer usage, is required for visceral fat reduction, and that there is a dose-response relationship between aerobic exercise and visceral fat reduction in obese subjects without metabolic-related disorders.

 

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