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Exercise to enhance fat metabolism
Exercise for boosting fat metabolism used both in professional and Amateur sports and fitness. In an article published in the January issue of the journal physical therapy and sports medicine, offered a variety of programs of endurance training, characterized by high speed of fat burning: intense with the highest possible fat burning, long lasting, in the morning on an empty stomach without consuming any carbohydrates, as well as training from the source reduced glycogen stores.
Under the training to enhance fat metabolism means a prolonged exercise in which there is an increase in the specific weight of lipid fraction in the energy supply of the organism and the absolute burn fat (amount of fat metabolized per unit time) and the rate of fat oxidation and fat metabolism. According to the study of prolonged endurance exercise of a particular design can lead to increased fat burning to 0.44 g/min, which can be increase fat metabolism by 90%.
Professional athletes during long competitions is important more intense burn fat to save glycogen. More active utilization of fats they occur along with the increased need for carbs with increasing energy costs for intensive loads. For lovers of sports and fitness such training is of interest primarily as a means of increasing the speed of fat burning and affect the metabolism and weight loss.
Parallel studies showed that the rate of fat burning can influence, in particular, the change in load intensity, its duration, and the presence of carbohydrate in the blood. On this basis there have been developed various training options: intensive with the highest possible fat burning, long lasting, in the morning on an empty stomach without consuming any carbohydrates, as well as training from the source reduced glycogen stores. In the future, we evaluated the effectiveness of these workouts.
The speed of fat burning initially increases with exercise intensity, and then forms a plateau and falling rapidly while achieving individual anaerobic threshold. Its maximum corresponds to the intensity of about 65% of maximum oxygen consumption (IPC) in long-term training of athletes and 50% of the IPC — the untrained, and these data are highly individual, highly variable and can be precisely defined only in a sports laboratory.
Studies on untrained participants, showed that exercise at Fatmax most efficiently burn fat, in comparison with the intense workouts outside fat metabolism, and bulk prolonged exercise of moderate intensity.
Lovers of sports and fitness, who want to reduce body weight, it is important to know that when isocaloric food (no lack of calories) workout do not give the expected effect. This also applies to training, activating fat metabolism. For weight loss negative energy balance is crucial: the intake of calories from food should be limited for a long time.
Increasing fat metabolism through caffeine and various nutritional supplements is discussed again and again. Although caffeine and stimulates lipolysis, but its impact on increasing the rate of burning fat during exercise is not confirmed. The increase in the rate of fat burning due to biologically active additives (BAA) has not been scientifically proven.
In conclusion, the author concludes that the pre-training with depleted glycogen stores from as currently practiced variants of exercise on activation of fat metabolism most effective. For sports lovers and fitness the most important effect under the influence of exercise on activation of fat metabolism is the ability to prevent the development of insulin resistance and increased body mass, which is achieved through training Fatmax or in the morning on an empty stomach. However, not all training options to enhance fat metabolism for each person engaged in Amateur sports, are acceptable. Therefore, the option recommended training should be considered individually.
Source: sportmedicine.ru
Under the training to enhance fat metabolism means a prolonged exercise in which there is an increase in the specific weight of lipid fraction in the energy supply of the organism and the absolute burn fat (amount of fat metabolized per unit time) and the rate of fat oxidation and fat metabolism. According to the study of prolonged endurance exercise of a particular design can lead to increased fat burning to 0.44 g/min, which can be increase fat metabolism by 90%.
Professional athletes during long competitions is important more intense burn fat to save glycogen. More active utilization of fats they occur along with the increased need for carbs with increasing energy costs for intensive loads. For lovers of sports and fitness such training is of interest primarily as a means of increasing the speed of fat burning and affect the metabolism and weight loss.
Parallel studies showed that the rate of fat burning can influence, in particular, the change in load intensity, its duration, and the presence of carbohydrate in the blood. On this basis there have been developed various training options: intensive with the highest possible fat burning, long lasting, in the morning on an empty stomach without consuming any carbohydrates, as well as training from the source reduced glycogen stores. In the future, we evaluated the effectiveness of these workouts.
The speed of fat burning initially increases with exercise intensity, and then forms a plateau and falling rapidly while achieving individual anaerobic threshold. Its maximum corresponds to the intensity of about 65% of maximum oxygen consumption (IPC) in long-term training of athletes and 50% of the IPC — the untrained, and these data are highly individual, highly variable and can be precisely defined only in a sports laboratory.
Studies on untrained participants, showed that exercise at Fatmax most efficiently burn fat, in comparison with the intense workouts outside fat metabolism, and bulk prolonged exercise of moderate intensity.
Lovers of sports and fitness, who want to reduce body weight, it is important to know that when isocaloric food (no lack of calories) workout do not give the expected effect. This also applies to training, activating fat metabolism. For weight loss negative energy balance is crucial: the intake of calories from food should be limited for a long time.
Increasing fat metabolism through caffeine and various nutritional supplements is discussed again and again. Although caffeine and stimulates lipolysis, but its impact on increasing the rate of burning fat during exercise is not confirmed. The increase in the rate of fat burning due to biologically active additives (BAA) has not been scientifically proven.
In conclusion, the author concludes that the pre-training with depleted glycogen stores from as currently practiced variants of exercise on activation of fat metabolism most effective. For sports lovers and fitness the most important effect under the influence of exercise on activation of fat metabolism is the ability to prevent the development of insulin resistance and increased body mass, which is achieved through training Fatmax or in the morning on an empty stomach. However, not all training options to enhance fat metabolism for each person engaged in Amateur sports, are acceptable. Therefore, the option recommended training should be considered individually.
Source: sportmedicine.ru
