Speed up fat loss
Workout plans and calorie tables can be quite depressing. When doing a half-hour stepper, can be 300 calories expenditure. If you run for an hour, it spends 700. It seems unfair that such efforts do not even remove enough calories so that we can afford a good meal. However, caloric tables can be misleading and do not tell us everything. These indicate the caloric cost of various activities from measurements during exercise. We now know that physical activity increases the grease action raises the caloric throughout the day consumption. In addition, if you follow a few simple guidelines, you can also enhance the slimming effect by turning your body into a calorie burning machine.
Caloric expenditure during exercise
Scientists calculate the number of calories burned during physical activity by measuring the amount of oxygen used is expressed in liters per minute. Each liter of oxygen used is a loss of about five calories. When the effort is made to extreme intensities, the amount of oxygen that can be given to the body reaches a ceiling that can not be exceeded: this is the maximum volume of oxygen or VO2max. The average value is 3 to 4L/min, so energy expenditure by 15 to 20 calories per minute (3/4L/min X 5 = 15 calories per liter 20 cal / min). Nevertheless, as we can not maintain maximum effort for a long time, the energy consumption generated by the effort is less than the average value.
In general, we drive two-thirds of the maximum intensity. For example, an individual who consumes three liters of oxygen per minute during maximum effort (15 cal / min) use about 2L/min (10 cal / min) when he made a run, managed or stepper during an aerobics class. It is clear that considerable effort to actually burn a significant amount of calories. For most sports, it is estimated that a typical 30-minute session ended with the loss of 300 to 400 calories. However, since the loss of 500 g of fat required an expenditure of 4500 calories, it is clear that a considerable amount of training to reduce fat. Fortunately, as has been pointed out, the caloric cost of an activity does not fall to zero at the end of the effort.
The post-exercise caloric expenditure
Once training is completed, the body continues to burn calories at a faster rate than normal. In fact, under certain conditions, if the effort was intense and prolonged, the extra calories can reach 50% of the calories burned during the workout itself. In other words, if you’ve burned 400 calories during an aerobics class for 30 minutes, you’ll actually burn 600 if you count those who have been consumed during the recovery phase. Until recently, scientists thought that the post-exercise period was unimportant for calorie consumption and weight management. They felt that at best, physical activity increased by about 15% post-workout calorie consumption. So after a normal session is an expenditure of 300 to 400 calories, it would have been from 45 to 60 more calories, that is to say, not even enough to compensate for the additional calories glass of skim milk.
These are studies in Norway conducted by Dr. Roald Bahr1 which revealed that the additional caloric intake is much higher than what we thought. Dr. Roald Bahr accurately measured oxygen consumption during recovery after exercise. He assessed the training perspective intensity and duration as well as the influence of the effects of meal. Its results are very important for anyone looking to control their body fat. He first found that 30 minutes of physical exercise caused a rise in post-exercise resulting in burning 150 extra calories over 12 hours metabolism. These additional 150 calories (an additional consumption of 30 liters of oxygen) corresponded to 50% of calories burned during exercise. This amounted to the positive effects of 15 minutes of jogging or stepper without the activity has been completed! Dr. Bahr also noticed that after exercise, the body increases its use of 300% fat. When we did not eat for 3 or 4 hours and it is at rest, the body normally breaks down fat reserves to supply energy. After a workout, it burns more fat during the recovery if there had been no physical exertion. This degradation of post-exercise fat is more important if you train at high speed. Over the session was hard, more the body will tap into fat reserves after exercise.
During the session, it will use more fat if the intensity is low. Conversely, when the exercise is intense, it is rather the sugars that are the dominant energy substrate. In contrast, during the recovery, patterns of energy use are different: after exercise, the body can turn more fat into energy. Another advantage for fat burning if very intense training: the body starts metabolic reactions that waste calories (this is what scientists call « futile cycles »). Here, these reactions release energy as heat rather than convert it into fat reserves or other useful forms of potential energy. Hormones secreted in situations of « flight or fight » (such as adrenaline) promote these futile cycles in the cells. Adrenaline rises with exercise intensity. There triggering futile cycles (and thus higher combustion calories) after exercise if it was performed at high intensity. Today more and more sports coaches recommend intensive weight training to lose weight rather than long cardio workouts. Muscle is one of the most active tissue metabolically, if you have more muscle, you have a greater « boiler » in which burn fat.
As we reported, scientists now know that the body continues to consume more calories than normal when it recovers after exercise. Dr. Archibald Vivian Hill, the famous English scientist sometimes called the father of sports physiology, coined the term « oxygen debt ». It corresponds with the elevated post-exercise metabolism with Hill and other scientists imagine it was due to the accumulation of lactic acid during physical activity acid. Based their conclusions on data collected using the primitive technology of the time, they thought that lactic acid was produced in the effort to compensate for the lack of oxygen. According to them, during recovery, increased metabolism was due to the conversion of lactic acid in muscle and liver glycogen.
Speed up fat loss
Today, scientists believe that factors such as increased muscle temperature and various metabolic disorders are responsible for the post-exercise calorie burning. Indeed, muscle temperature remains elevated for several hours after exercise. This increase has the effect of activating / speed up the metabolism, which means that it causes the body to use calories at a faster than normal rate. The intensity of effort and duration are key factors in increasing muscle temperature more you train harder and longer, the muscles are warm and you burn calories after the session. Other factors influence post-exercise oxygen consumption: the subject’s age, physical condition and the amount of lean body mass (over the subject has a large muscle mass and the number of calories burned « effortlessly » will be important).
Speed up fat loss
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