Is it to lose weight are more suited quiet workout
Sport And Fitness / / December 19, 2019
At what intensity burn fat
And fats, and carbohydrates can be burned in the muscles for energy production, but our body uses them in different proportions, depending on how hard and long you work.
When you are engaged in low intensity, for example, quickly going, slowly running, dancing or even wash floors without a mop, your muscles are fed mainly fatsFat Metabolism During Exercise.
fat oxidationQuantifying differences in the «fat burning» zone and the aerobic zone: implications for training. It occurs on the pulse 110–150 beats per minute and peak somewhere in the 130-140 beats. Sometimes the heart rate zone called "conversational pace" - you can continue to move, hold a conversation and not suffocate.
when your pulse beyond 150 beats per minute, the body switches on blood glucose and glycogen in muscles as a quick way to get power.
These features increased the theory of the "fat burning zone".
She claims that the diet you must exercise at low intensity. At first glance, it is logical: if you want to get rid of fat, it is necessary to work in the area where he was burned.
Actually quiet high-intensity training do not exceed the benefits in terms of weight loss, and in some cases inferior to them. Below we will look at why this is happening.
Why not focus on low intensity
There are two serious reasons not to be regarded as "fat-burning zone" the best option for weight loss.
Calories are more important than what is burned
It is not so important what you burned during training - fat or carbohydrates: the body easily adjust the number. If calories more than necessary, the energy will be stored in fat tissue, if less - fat will start to break down, to provide the body with energy.
Suppose you have worked with low intensity and burn some fat. If the balance of calories you have remained positive, carbohydrates will still turn into fat and all your efforts will be wasted.
At the same time, if you work with high intensity and burn mainly glycogen and glucose from the blood when negative caloric balance body will cleave triglycerides and free fatty acids are used for energy.
The number of calories expended during exercise, it means much more than the proportion of burned fat or carbohydrates.
The more intense you move, the more calories you will spend less time. For example, running burns twice as many calories per hour than walking. So to get the same benefit for weight loss on a low-intensity, you will have to deal with twice as long. Moreover, high intensity, there is another plus - oxygen debt.
High intensity creates oxygen debt
During physical activity, the body consumes more oxygen than at rest. Once you are finished exercising, the body does not immediately bounce back, and for some time yet still hard to consume oxygen and burn calories even when you are not moving.
This phenomenon is called oxygen debtEffect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen ConsumptionOr EPOC (excess post-exercise oxygen consumption), and it occurs only after intense and prolonged exercise.
For example, 20-40 minutes of work on the pulse to 150 beats will not cause such an effect - you will spend as much calories as take physical activity.
But 80 minutes of running on the pulse of 160 beats will make you spend another 230 calories without any movements in the next 12 hours. Even a day after such a load you will spend 5.9% more energy than usual, nothing is not doing.
50 minutes of exercise at a moderate pace and 20 minutes of high-intensity interval training (HIIT) will provideHigh-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment you waste the same calories per day. Only in the first case, you spend energy directly - directly to the training, and the second catch up due to oxygen debt.
High intensity help reduce time for sports and spend the same amount of calories as during full kardiosessy.
However, this does not mean that you do not get to lose weight, engaging in low to moderate intensity, and therefore everyone should move to HIIT. In fact, all modes are effective enough, and the choice depends only on you.
How to make to lose weight faster
So, as we found out, exercise in a relaxed "fat burning zone" is no more effective for weight loss than exercise "struggling." However, no less effective - provided sytem and negative calorie balance.
Yes, you have to deal with longer, to spend a lot of energyBut this training will be comfortable and pleasant, without breathlessness and liters of sweat.
One prefer a quick uporotyh for 20 minutes and lie on the couch, while the body burns calories, trying to recover. Other Kaifu dzhoggit hour through the woods under the soft music, relaxing the soul.
Both people at the same time burn the same number of calories per day, and if not will block their energy dense meal of three dishes, eventually lose weight.
It is also not necessary to dwell on the same intensity. You can twice a week HIIT sink, and the rest of the time to enjoy a quiet activity or mixed modes within the same workout.
The main thing - to spend more than you consume. And extra weight gone.
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