Differences in Metabolism Between Sexes in Endurance Training Exercises
Definition of Endurance Training
Endurance training is a type of workout designed especially for athletes who want to improve their athletic performance. The goal of endurance training is not to fatigue the muscles but to enhance their ability to sustain energy over a long period of time. Endurance training is absolutely essential if you are planning to participate in any kind of long-distance run, bike ride or swimming event. Trainers incorporate it into a workout if a client wants to improve cardiovascular stamina for a sport or simply improving their health.
Endurance Exercise Metabolism in Women
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. Lamentably, a majority of the studies on metabolism were researched solely with men under the hypothesis that the results will hold true for both sexes.
However, in a study reported by Tarnopolosky, MA in the Medicine & Science in Sports & Exercise, it was clear that females have a higher fat utilization and lower carbohydrate energy compared to their male counterparts. 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.
This phenomenon was observed during endurance exercises with women before and after their training. Therefore, implying that the rudimentary mechanism is caused difference is gender, and not a training effect.
Tarnopolosky also notes that females have been known to have a slightly higher percentage of slow twitch (oxidative) fibers. This may partially account for the elevated fat metabolism during endurance-type 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.
Since women metabolize fat better during 60+ minutes of endurance exercise, a workout program which involves sustained aerobic exercise is encouraged for females who want to boost fat metabolism through exercise.
Do note, however, that the research indicated an hour plus long endurance training, and the results may not be same for short-term cardiovascular exercises. A combination of a balanced diet with a progressive reduction in calories along with a well-rounded strength and cardiovascular exercise routine is still the best way to reduce body fat for both women and men.
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.
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