You always surprise you on the show is useful for burning fat? How about this, or low intensity, long-term (ie, in the exercise of its fat-burning zone) is running (or heart) is better than higher intensity interval referral (ie, the area of your heart )?
Well, we must find answers to these questions.
RUNNING
Depending on the duration and intensity of your run, your body will depend on carbohydrates (stored as glycogen in muscles and liver) and fat for fuel.
Your body decides the different fuels in different situations. Since yield and fat burn more calories so slowly metabolized, they tend to be used for a longer period compared to carbohydrates.
But the body is the first priority is to keep your blood glucose and glycogen stores. As you become fitter your body becomes more efficient at using fat for fuel while sparing your key reserve carbohydrates.
Someone who is totally unfit for the fatigue faster course is one of the reasons that carbohydrate stores are quickly dissolved and used. Fitter people may take much longer because they have developed the ability to use slow burning fat as fuel, thereby maintaining their energy better.
Since the intensity of exercise increases, which are more dependent on carbohydrates for fuel. Typically, the intensity is above 70% VO2 max (or maximum heart rate for our purposes), the use of carbohydrates as the main source of fuel.
But this does not mean that the work at high intensity will burn fat.
This is where most people are confused. Many people think that the example is running at a lower intensity means greater reliance on fat as fuel, appear to be on the low intensity to burn fat! Nothing could be further from the truth!
A study in the New England Journal of Medicine showed that, compared with a control group of 8 months or low amount / moderate intensity, low volume and high intensity or high volume / high intensity exercise all led to positive changes in the total lipoprotein (a type of blood fat) profile in obese individuals. In the second group (high volume and high intensity) also received the best education, the loss of fat and fat in the blood effect!
Moreover, the burning of fat problem is that in the long run (or run), the greater reliance on fat as fuel. Again, this is a myth that the power is running (or doing cardio) for a long time is needed to burn fat. I call this “marathon mentality.”
The first thing that is crucial to understand this is:
A calorie is a calorie, and 1 pound of fat equals 3,500 calories.
Since the burning of fat will eventually create a negative energy balance (ie, consumed more calories than consumed) objective is to choose the path of training to get the maximum number of calories consumed – not only in business but also in a later!
Working at high intensities promotes greater loss of total calories (even when you have finished execution), and this is what really matters when you’re looking to lose weight and burn fat.
As already described, the fat is an important contributor to muscle in years of low intensity. Therefore, most people intuitively believe that the low intensity of training should lead to increased muscle fat-burning effect (known as lipolytic activity).
Enzyme HSL (hormone sensitive lipase) is required to promote the hydrolysis (breakdown) of stored triglycerides (fat) in skeletal muscle, as does the fat (fat) tissue. Moreover, many studies have shown that HSL is probably the lipase responsible for hydrolysis of triglycerides during exercise.
But it is an excellent study examines the effects of the exercise of extreme duration of the low intensity of body fat profile of subjects completed 32 days of crossing of Greenland is tops across the country skis. After this surprising move, the researchers found that HSL activity did not affect the prolonged low-intensity physical activity in both muscles of the arm or leg. This is in line with results of similar studies.
So if you have time to take 2 to 3 hours at low intensity and my guests. You reach a certain level of loss of fat, but research has shown that you did an enormous amount to achieve the benefits you want.
Moreover, many studies have shown that the aerobic strength will be reduced or remained unchanged with exercise of low intensity for a long time!
So why not save time, significantly improve their aerobic capacity and burn more fat by upping the intensity of their workouts to drive? The choice is yours!