This time of year its all about deciding what type of resolution to make for next year. More exercise? Healthier diet? Decrease stress? What about starting an exercise regimen that targets fat burning? With a whopping 65% of Americans classified as overweight or obese, that is a very real resolution. Let's take a look at how easy it can be to formulate an exercise regimen that can be individualized and flexible, but still blast that fat.
There are basically two types of fuel the body uses during exercise: Carbohydrates (glucose) and fat. Proteins are used to maintain and repair body tissue and are not normally used to power muscle activity.
So how does one naturally increase the body's reliance on fats during exercise over carbohydrates?
Unlike glucose, which can undergo some anaerobic metabolism (generating ATP in muscle cells without oxygen availability), the oxidation of fatty acids is oxygen-dependent. Therefore, one of the most important factors for fat utilization by skeletal muscle during exercise is oxygen availability. This begins to explain why there is a decreasing reliance on fat as a fuel for skeletal muscle as intensity increases. In other words, lower intensity exercise equals higher utilization of fat by the skeletal muscles. As exercise intensity increases, the skeletal muscle is forced to use anaerobic metabolism to create ATP, because there is no way adequate oxygen can be constantly fed by the bloodstream to the skeletal muscle. If exercise intensity stays low, the bloodstream has more of an opportunity to keep adequate oxygen needed for aerobic metabolism (generating ATP in muscle cells with oxygen available) in the skeletal muscle.
For the general population, many of whom engage in regular exercise to reduce body fat, it is important to understand the difference between the percentage of fat fuel utilized by the muscles and the absolute quantity of fat used. Based on the relationship between exercise intensity and fat utilization, low-intensity exercise uses a greater percentage of fat fuel but maximal fat utilization by quantity appears to occur at a moderate intensity. Exercising above that moderate intensity level increases the use of carbohydrate and decreases the total fat utilization.
For the general population, many of whom engage in regular exercise to reduce body fat, it is important to understand the difference between the percentage of fat fuel utilized by the muscles and the absolute quantity of fat used. Based on the relationship between exercise intensity and fat utilization, low-intensity exercise uses a greater percentage of fat fuel but maximal fat utilization by quantity appears to occur at a moderate intensity. Exercising above that moderate intensity level increases the use of carbohydrate and decreases the total fat utilization.
Fat utilization tends to increase throughout the duration of exercise at lower to moderate intensity as well. The availabilities of glucose, fatty acid, and oxygen at a given time point of the prolonged activity are the most influential factors for which fuel source is utilized by the skeletal muscle. During the early stages of prolonged exercise, fat contribution to energy expenditure by working skeletal muscle increases slowly. This has been led to the commonly stated concept that it takes at least 10-15 minutes or so to achieve the "fat-burning zone" associated with exercise. Then, as exercise continues, the contribution made by fat to fueling muscle contraction can slowly increase, especially if carbohydrate is not consumed during the endurance bout. Factors such as level of training and genetic predisposition for muscle content tend to make intensity level of maximal fat use individualized. Therefore, the "fat-burning zone" often posted on aerobic equipment such as stationary bikes and steppers is presented as a range of associated heart rates.
What does all of this mean??
If your looking to develop an exercise regimen that will help blast that fat keep two things in mind:
- Low to moderate intensity
...and...
- Long duration
Keep in mind that the intensity and duration are very individualized and numbers vary from person to person. It is important to develop your own pace and length that works for you. There is no cookie-cutter magic number that works for everyone. Don't get discouraged, keep trying and don't give up!!
8 coconut ice cubes*
4 ice cubes
1 cup lowfat vanilla yogurt
4-5 fresh mint leaves
1 scoop (1-2 Tbsp) vanilla whey protein
Put all ingredients into a blender and blend until smooth. Add some water if needed. Enjoy with another mint leaf and a bit of shaved coconut on top!
*To make coconut ice cubes, pour coconut water (not coconut milk) into an ice tray and freeze overnight.
Refreshing Coconut Vanilla Mint Smoothie
Perfect for a Postworkout Snack!
8 coconut ice cubes*
4 ice cubes
1 cup lowfat vanilla yogurt
4-5 fresh mint leaves
1 scoop (1-2 Tbsp) vanilla whey protein
Put all ingredients into a blender and blend until smooth. Add some water if needed. Enjoy with another mint leaf and a bit of shaved coconut on top!
*To make coconut ice cubes, pour coconut water (not coconut milk) into an ice tray and freeze overnight.
What do you define as Long Intensity? More than 30 minutes? More than 60 minutes?
ReplyDeleteAlso how does your low-medium intensity with a long duration workout compare to the HIIT (High Intensity Interval Training) for weight loss?
ReplyDeleteGreat questions Sosptuba!
ReplyDeleteLong intensity is generally longer than 20 to 30 minutes. Keep in mind this number could vary from person to person, but that range is usually a good place to start.
Now, in regards to HIIT for weight loss. Before getting into the details, keep in mind HIIT would not be easier than steady-state exercise, just note that it will take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide.
The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.
HIIT can be a great way to boost your cardiovascular fitness, endurance, and fat loss, but is extremely difficult and physically demanding if you do the interval training correctly. Beginners should stick with steady-state exercise and build to a level where they feel comfortable beginning an interval training routine.
I hope this helps! Good luck!