How You Can Enhance Your Fat Loss Through Exercise Intensity

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Introduction

How may you burn up more fat whilst exercising? It is a relevant question posed by anybody wanting to shed body fat during exercise training. Research has suggested that workout intensity, or how tough you work during the undertaking of workout is paramount to fat oxidation. Excess fat oxidation to put it simply is the break down of fat molecules for use as energy and for that reason, understanding how to accomplish that is important for fat loss. Ultimately, the procedure of fat metabolism is a intricate and complex phenomenon, however this article aims to deconstruct these processes and shed light on how you being an individual can enhance your 'fat burning' capacity.

How the extensive research was done

There were 300 participants in this study, most of who performed a graded exercise test to exhaustion about a treadmill. A graded workout test identifies a gradual upsurge in intensity, which in this study was an increase in speed followed by an increase in gradient whilst undertaking exercise on a treadmill. Carbohydrate and fats oxidation were determined by indirect calorimetry, an operation that uses oxygen usage to determine which kind of nutrient is being metabolised.

What was found

Maximum extra fat oxidation occurred at the average intensity of 48% of VO2 max (a way of measuring the capacity of the body to deliver oxygenated blood to a large muscle mass) corresponding to around 62% maximal heartrate. This intensity more or less coincides with the "crossover point" of substrate utilisation or where carbohydrate begins to end up being the primary fuel for exercise.

The exercise intensity that elicited maximal fat oxidation was significantly reduced the men than the women. Males elicited maximal unwanted fat oxidation working at 45% VO2 max or around 66% heart rate max whereas for females maximal fat oxidation occurred at 52% VO2 max or about 70% maximal heart rate.

How exactly to apply this research

The most essential part of this article has been in a position to apply this knowledge to your own exercise programme. Successfully, maximal fat oxidation for males takes place at around 66% of someone's maximal heart rate whereas for women it takes place at around 70% of maximal heart rate.

On average for males functioning at an intensity of around 66% maximal heartrate resulted in approximately 50% of total energy being expended via Kcal's (More commonly referred to as calories) obtained from excess fat stores. Taking into account the PERCENTAGE of Overall energy expenditure (just how many calorie consumption you burn) via fats is essential. This is as an example because, a male burns 500 Kcal's in a workout. At 66% maximal heart rate around 50% of overall Kcal's/250 Kcal's would be obtained from extra fat. Nevertheless, say that male works at an increased intensity e.g. 74% maximal heart rate and burns 700Kcal's in exactly the same amount of time then 38% of the total Kcal's used should come from fat which may be around 266Kcal's fat fuel. Consequently, even though less fat is being used as fuel in comparison to carbohydrates, because the TOTAL energy expenditure is actually greater therefore is the quantity of fuel being obtained from fats stores.

Please Note

Obviously there are always problems with generalising research like this to every single individual when you are just that, an individual. The analysis used 300 participants therefore even though not just a massive sample it wasn't a little study by any means. Also, the study viewed gender as one factor affecting fats oxidation and found it to become a significantly affective factor. Saying this, there were many inter-individual variations in the studies outcomes that could not really be described by the elements analysed.

Although, there are areas that need to be investigated more such as for example those mentioned above, the study in question plays a part in similar findings of previous literature and therefore can be held in good stead. Therefore, what has been talked about in this article is certainly a recommendation that envigour can make in deciding on your exercise regime if weight loss is your goal.



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