Someone once came to me yesterday and said she did daily workout and diet plans but found out that she saw no weight loss. I told her that every individual is unique and each has got a specific range of heart rate which would help you in reducing fats more efficiently. One should be very well-established with the idea of heart rate and continue your daily work out within the limitations required for your heart rate. Nowadays, required heart rate has become awareness for all. So and so, the cardio machines portray your “fat burning zone” so you may exercise within your range. What happens if you if you go beyond the limits of your required range of heart rate? You will burn more fat as you pump more blood into your heart for the required exercise.
Energy consumption during and after exercise
Many people may not be aware of the fact that your body uses fats and carbohydrates when you are in state of exercise. Exercise with low intensity like “walking” utilize more fats. But the consumption of fats and carbohydrates keep switching during your exercising hours. This happens because when your body reaches to Lactate Threshold (LT), the consumption of fats decreases and consumption of carbohydrates increases because of more energy requirement at high intensity of exercise. Before you reach the LT carbohydrates remain there with no active participation but when you go beyond LT, the carbohydrates plays the role of fuel provider.
High intensity workout will max out your carbohydrates and body glucose and when your body is unable to rely on carbohydrates then, fat is the only option left for fuel consumption. Therefore, fat and carbohydrates keep on switching during exercise and take a pause during high intense exercise because more fats are used during low intensity of exercise. Do a calorie count to be completely aware of your intake of calorie and its expenditure.
In 2002, an increment exercise intensity test taken by Achlen, Gleeson and Jevkendrup to prove that the rate of oxidation is at 75% VO2 max is the highest for cycling and running. With higher aerobic intensity, you will burn more fats and weight loss leads as compared to a lower intensity workout.
Also your metabolic rate for your past work out is higher than the later type of exercise. For example, if you cycle for 20 minutes more calories would burn instead of cycling for 50 to 60 minutes using only half of the energy.
A research by Talanian (2007) done to show interval training is the best practice for you to reduce your fat burn and weight loss. Interval training results in higher past work outs and thus improves your metabolic rate than continuous running or exercise. It also helps increasing your ability to burn fat during sub maximal exercise which is below 100% VO2 max.
You and professional athletes share one common objective which is to burn fats and lose weight at faster rate. By going for high-intensity exercise which would burn your calories more quickly in less amount of time before and after your work outs. Always remember, work interval of 2 minutes during high-intensity exercise can be key to burn fat and lose weight more effectively than anything else on the face of this earth.
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Sharm, MSc
Your personal trainer
Team Fitness Guru