The scientific community has always taken for granted that men and women have similar types of muscle fiber. Therefore,
based on this presumption they metabolize proteins, carbohydrates and fats in a similar fashion. Presuming this similarity,
majority of the research on metabolism have been completed with male subjects alone.
In a study reported in the Journal
of Medicine & Science in Sports & Exercise, Tarnopolosky, M.A., made it evident that females have increased fat and
lowered carbohydrate energy utilization compared to the male subjects. The study showed that during endurance exercise greater
than 1 hour, substrate (carbohydrate, fat and protein utilization for energy) oxidation (loss of electrons from the breakdown
of substrates) elevated fat utilization among women. is phenomenon was observed during endurance exercises with women before
and after their training. This suggests that the basic mechanism behind the differences in metabolism is gender, and not the
end result of the workout.
The study also theorized that women are have a slightly increased proportion of slow twitch
or oxidative muscle fibers compared to men. This may moderately account for the raised fat metabolism when women tackle endurance
training exercises. One more fascinating perspective is the presence of higher levels of 17-beta estradiol estrogen in women,
thereby augmenting fat oxidation in endurance training exercises.
Based on this research, a workout program which involves
an extended and sustained aerobic program is recommended for women who wish to maximize metabolism of fat though 60+ minutes
of endurance exercises.
However, please note that the study involved endurance exercises (over 60 minutes long) and
may not have the same effect for short-term cardio-vascular exercises.
A combined healthy diet with gradual decrease
in caloric intake as well as a combined strength training and cardiovascular exercise program is still the best way to decrease
body fat in women.
Reference:
Tarnopolosky, M.A. (2008). Sex differences in exercise metabolism
and the role of 17-beta estradiol. Medicine & Science in Sports & Exercise, 40(4), 648-654.
Personal Trainers of Greece, NY
are dedicated to helping you get all the benefits of exercise by checking alignment, form and changing workout routines. Programs
include nutrition advice, weekly weight monitoring and monthly body assessments.
