Dzieki za odpowiedzi.Podejrzewalam, ze podobnie (choc pewnie w mniejszym stopniu) jak przejscie od marszu do biegu, zwiekszenie tempa podnosi zuzycie energii - ja np. The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal. To understand the fat burning zone myth, you need to understand how your body uses energy during exercise. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen. So here’s what the breakdown looks like assuming 30 minutes of exercise for a low vs.
So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs. There is something important we are missing in these calculations, which you will learn in the next section. When you exercise at low exercise intensities, you burn very few calories after the exercise is completed.
Estimates of the afterburn effect vary wildly depending on the exercise method, the intensity of the workout, and even how its measured. While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach.
You can also do it every day without concern, if I walked an hour every morning before breakfast that would burn a lot of calories over a month. Would the cardioprotective benefits be the same for moderate cardio, high intensity cardio and HIIT ?
Your writing always make a clear difference between all what’s posted on the internet. It’s been 8 months now that I tested various Hiit methods and grabbed data with a cardiofrequence meter. Very long and efficient EPOC, I could feel I was kinda breatless for hours after the workout. Using low intensity I achieved the same result in about one hour (static bike) but then no EPOC at all. On a search I saw you can damage your heart doing HIIT but I was not able to find out much in the way of details. I do wear a HR monitor (which is why I knew where I was at) and I know my HR tends to run a bit high anyhow (I think I am one of those high beaters?). Hi Ben (sorry I’m not Mark) but the elliptical is not as high impact as running, which is why it is not as hard on your knees. I used to be down on extended periods of strolling for exercise, but I have come to realized that one of its most underrated functions is to get people in the worst shape out of the house and away from easy snacking when they are most bored.
Agreed Katherine, going for a walk is definitely a good way to curb the desire to mindlessly snack and get your body moving. The heart rate fat burning relationship is one that you need to be aware of if you want to maximize your fat burning efforts during exercise or training. Dietary variables aside, the bodya€™s proportional use of fat for fuel during exercise is dependent upon training intensity.
Although Ia€™m burning a greater proportion of stored fat typing this sentence, getting up and sprinting would have a greater impact on fat reduction despite its lesser proportional use of fat to power the increased intensity. It has been widely misconstrued that a greater net amount of fat is burned through lower to moderate intensity work, regardless of study duration and endpoints assessed. In addition the confusion of net fat oxidation with proportional fat oxidation, the postexercise period is critically overlooked. As with all research involving applied physiology, the highly mixed set of results is due to a wide variation of study designs in terms subject profile, dietary manipulation, energetic balance, and actual intensities used. In addition to measuring fat oxidation during exercise, most acute effect trials look at fat oxidation at the 3 to 6 hr mark postexercise [2]. Fat oxidation was insignificantly higher during exercise for the 50% group, but was significantly higher for the 75% group 3 hours postexercise.
Leea€™s team compared, in college males, the thermogenic and lipolytic effects of exercise pre-fueled with milk + glucose on high versus low-intensity training [4]. You can call it Murphya€™s Law, but the promise of greater fat oxidation seen during and in the early postexercise periods of lower intensity cardio disappears when the effects are measured over 24 hours. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs.
In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. A memorable example of this is work by Tremblaya€™s team, observing the effect of 20 weeks of HIIT versus endurance training (ET) on young adults [9]. A Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.


A In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
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How To Bring Up Lagging Body Parts In general, there are two ways to bring up lagging body parts: give them greater priority or give them more work. Win a FREE T-Shirt!Subscribe to our exclusive newsletter for special giveaways, updates and deals! Magazines constantly promote workouts in the fat burning zone as an effective way to burn fat and most cardio machines around the world have some type of sticker, or image clearly visible (see image to your right). The truth is at best, the fat burning zone is very misleading, and at worst, it’s complete misinformation. To keep things simple, during exercise your body draws energy from two places: fat or glycogen stores. You burn a lot more calories when you workout intensely than you do when you are sitting on the couch.
When you exercise intensely such as during a HIIT workout, there is a metabolic disturbance that burns calories after the workout is completed.
Christopher Scott and the University of Southern Maine, the total calorie burn of low intensity exercise vs. Contrary to popular belief, getting up early in the morning to do low intensity cardio on an empty stomach will not help you lose more body fat versus other more intense methods. In the context of a fat loss program, exercise helps you keep your muscle, stay fit, make modest increases to your metabolism, and burn some fat. I loathe cardio so I do it all as HIIT & I rest as little as possible when strength training. So sure, burning calories low intensity is OK, but in addition to…not in lieu of the real workouts. At the end of an HIIT session, I see that I burn about 25-30% more calories than a normal cardio workout but I feel more than 2X tired.
One of the benefits of regular moderate intensity cardio ( 20-30 minutes of high heart rate exercise at least 3 times per day) is supposed to be a reduction in the risk of coronary artery heart disease and also prevent hypertension, metabolic syndrome etc. I can get my heart rate up to 182-184 (Which is over 100% according to the max heart rate calculators ;b) and always do when doing HIIT. Personally, I’d stick with what does not cause you pain (your knees are probably telling you something). Alas, sufficient investigation of the intensity threshold of maximal net fat oxidation has been done. No distinction is ever made between during-exercise fat oxidation, recovery period fat oxidation, total fat oxidation by the end of a 24-hr period, and most importantly, a longer term of several weeks..
Fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation tends to be higher in high-intensity treatments.
Melansona€™s research team was perhaps the first to break the redundancy of studies that only compared effects within a few hours postexercise [5]. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs. The results of trials carried out over several weeks have obvious advantages over shorter ones.
When energy expenditure between groups was corrected, HIIT group showed a whopping 9 times the fat loss as the ET group.
Relation between plasma lactate concentration and fat oxidation rates over a wide range of exercise intensities.
Substrate use during and following moderate- and low-intensity exercise: implications for weight control. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity.J Am Coll Nutr. Substrate oxidation differences between high- and low-intensity exercise are compensated over 24 hours in obese men. Exercise intensity does not effect body composition change in untrained, moderately overfat women. Effects of exercise intensity on physical fitness and risk factors for coronary heart disease. The effects of either high-intensity resistance or endurance training on resting metabolic rate.
Effects of exercise intensity on cardiovascular fitness, total body composition, and visceral adiposity of obese adolescents. Do some Supplemental Research Anybody that is serious about building muscle knows the importance of refueling your body after exercise.


Devising a training program customized to your specific physique needs is as unique as the genetics you possess. Przy zwiekszonym tempie dochodzi jeszcze wiekszy wydatek na chlodzenie, zeby procesor sie nie przegrzal Ale z drugiej strony, fizyka (chocby materialow) podpowiadala mi, ze proste liniowe prawa nie musza sie tu stosowac.Mnie treningi interwalowe nie daly obiecanego zastrzyku energii (choc staralam sie trenowac wg wskazowek doswiadczonych biegaczy).
The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs.
But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity. But when you take into account the calories burned after exercise, or the afterburn effect, the numbers look much different – 39 calories burned for the cycling group vs. For busy people, interval training and circuit training workouts are substantially more efficient to help you burn far more calories in much less time, and burn more fat in the process. Because it’s a scientific fact that you must eat less calories than you burn to lose fat, nutrition has a much more powerful impact on this equation and consequently, it should be your main focus. Before starting, I made a meticulous research on how to do it and methods in more than a hundred sites (I am not exagerating), papers, and other sources. As long as your heart rate is getting up to where it should be on the elliptical, your cardio system isn’t going to know the difference. In whata€™s perhaps the best designed trial of its kind, Achten & Jeukendrup found peak fat oxidation to occur during exercise at 63% VO2 max.
Thus, the superiority of lower intensity cardio continues to be touted over the more rigorous stuff that takes half the time to do.
For example, Phelaina€™s team compared fat oxidation in at 3hrs postexercise of 75% VO2 max versus the same kcals burned at 50% [3].
The high-intensity treatment had more fat oxidation during the recovery period than the low intensity treatment. In a design involving an even mix of lean, healthy men & women aged 20-45, identical caloric expenditures of 40% VO2 max was comparedA with 70% VO2 max. They also afford the opportunity to measure changes in body composition, versus mere substrate use proximal to exercise.
In the HIIT group, biopsies showed an increase of glycolytic enzymes, as well as an increase of 3-hydroxyacyl coenzyme A dehydrogenase (HADH) activity, a marker of fat oxidation. The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption.
Wrecz przeciwnie - czulam sie przeciazona i oslabiona, nie mialam sily na regularne bieganie. I thought it was an error the first time, but it happened a second time and both times I was so tired afterward I slept for the rest of the day. Another site commented that it is hard to know one’s true max heart rate as it is really hard to get your heart to max out, and the estimates are broad estimates. You should be doing something like weights though to counter not doing high impact cardio to keep your bones strong. This peak level got progressively less beyond that point, and was minimal at 82% VO2 max, near the lactate threshold of 87% [1]. This implicates pre-fueled high-intensity traininga€™s potential role in optimizing fat reduction while simultaneously setting the stage for quicker recovery.
The common thread running through these trials is that when caloric expenditure during exercise is matched, negligible fat loss differences are seen. Researchers concluded that the metabolic adaptations in muscle in response to HIIT favor the process of fat oxidation. The higher intensity exercise group required three 15 second sprints as fast as the subjects could run. A surprising 95% of the total calorie burn occurred after the sprinting exercise!2 Keep in mind the cycling group exercised for almost 5x longer than the sprint group (3.5 minutes vs.
I can tell you that your site and your propositions, methods are the most logic I ever found.
The fact relevant to bodybuilding is that high-intensity groups either gain or maintain LBM, whereas the low-intensity groups tend to lose lean mass, hence the high intensity groups experience less net losses in weight [7-9].
The mechanisms for these results are still under investigation, but theya€™re centered around residual thermic and lipolytic effects mediated by enzymatic, morphologic, and beta-adrenergic adaptations in muscle. Troche sie martwilam, ze to znacznie mniej efektywny trening, ale dobrze wiedziec, ze niepotrzebnie. I subscribe to your site with another one as the basis for information for my workout programs.
I do not want to get out of the subject of this article, but by reading your comment above on the nausea feeling.
As I grew older, nausea reduced and since 10 years ago disappeared no matter how much I do aerobic exercise, including HIIT.



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