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Truly Huge Fitness Tips
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Fitness Tips For 1/11/2006
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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
altogether.
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.
