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     Fitness Tips For 1/11/2006  

Running For Weight Loss
by J. Clark

As weight-loss exercises go, running is right at the top. Although you 
may hear that lower-intensity exercises such as walking and jogging 
are better for fat-burning, it's not entirely the case. It is true that the 
proportion of fat to carbohydrates burned is higher with low-intensity
exercise -- the same is true for sitting in front of your computer right
now. But high-intensity exercise, like running, burns more total 
calories per minute (and marginally more per mile), including a higher 
absolute number of fat calories.

That said, this does not mean that you should necessarily do heavy, 
intense sprinting to burn the most fat. It's the law of diminishing returns. 
As you increase the intensity of your workout to maximum effort, your 
body uses fewer and fewer calories of fat and more from 
carbohydrate-supplied glycogen. This is because it's easier for your 
body to convert glycogen into energy -- when your body works at peak 
effort it seeks energy from the most efficient source. So the key is 
finding the right balance: an exercise level that is sufficiently intense 
to burn more calories, but not so intense that you stop burning fat 

To burn this fat most efficiently, it is ideal to run for at least forty 
minutes per session. While you burn mainly carbohydrates in the 
first minutes of your run, your body switches to fat as its primary 
fuel after about 30 minutes.

The key is managing the intensity of your workout. When your 
running becomes very labored, you're not burning much fat. If you 
can keep up an easy comfortable pace for 40 minutes, that's ideal.
If 40 minutes is a stretch for you, or if you start becoming very 
tired, take frequent breaks of brisk walking. You will burn more fat 
with three of these 40-minute workouts per week than you will with 
six 20-minute workouts.

Over time, too, as your body becomes more and more accustomed 
to exercise, your muscles become trained to use more fat as fuel, 
rather than carbohydrates. Because muscle feeds on fat, it 
becomes a snowball effect: the higher your percentage of muscle, 
he more fat you burn all day long. Keep in mind that as you lose fat, 
you may not necessarily lose weight. Muscle weighs more than fat, 
and you should not be alarmed if you actually gain weight with your 
exercise program. Look again: you may be gaining weight but
losing inches.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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