Sex Differences in Endurance Training Metabolism
Endurance Training Defined
Endurance training is the intentional act of working out to increase power and endurance. Exercises for endurance tends to be aerobic in nature. This type of training is clearly fundamental when preparing for any kind of long-distance run, bike ride or swimming event. The objective of endurance training is to develop the energy production systems to meet the demands of an event.
Differences in Endurance Exercise Metabolism in Between Women and Men
It has always been understood that males and females have comparable types of muscle fiber. Therefore, they metabolize carbohydrates, fats and proteins likewise. Presuming this similarity, majority of the research on metabolism have been completed with male subjects alone.
However, in a study reported in the Journal of Medicine and Science in Sports and Exercise, researcher Tarnopolosky, M.A., made it evident that females have increased fat and lowered carbohydrate energy utilization compared to their male counterparts. His research reported that substrate (protein, carbohydrate and fat usage for energy) oxidation (loss of electrons due to the breaking down of substrates), increased fat usage among women during endurance exercises longer than 60 minutes.
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 postulates that women are known to have a slightly elevated ratio of slow twitch (oxidative) fiber muscles compared to men. This may somewhat justify the increased fat metabolism when they practice 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.
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.
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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