8 High VS Low intensity Women 123 lb– run 8.5 min/mile :10.7 kcal/min, 3 mile, 25.5 min:274 kcalRun 12 min/mile:7.5 kcal/min, 4 mile, 48 min:360 kcalDuration and total distance more important than speed[intensity]Heyward VH 2006หฟกฟหกฟหก
13 Effect of Weight Loss on Intra-abdominal Obesity Intra-abdominal fat is a strong predictor of metabolic abnormalities, disease, and mortality.As little as 20 minutes of daily exercise can reduce intra-abdominal fat by 10%. Increasing exercise to 60 minutes a day can lead to even greater reductions (~30%).Reducing daily caloric intake by 400 to 700 kcal can cause a 15 to 30% reduction in intra-abdominal fat.For a given amount of weight loss, exercise preserves muscle mass and causes greater reductions in total and intra-abdominal fat compared to diet-induced weight loss.Although reducing body weight causes the greatest reduction in intra-abdominal fat, exercise training can significantly reduce intra-abdominal fat, even when weight is maintained. International Chair on Cardiometabolic Risk.2008หฟกฟหกฟหก
14 Spot reduction? Sit up 5004 times in 27 days :reduced fat cell diameter similar at all three sites ; abdomen -6.4% gluteal -5.0% subscapular -3.7%20-wk cycling program:trunk skinfolds -22% extreamity -12.5%Other prog : suprailiac -18% thigh -13%Heyward VH 2006หฟกฟหกฟหก
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