Annette Chatterton speaks about fat buring
Mon Jul 21 2008
?? THE FAT BURNING ZONE
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Fat Burning?? A bit of a fitness myth, but something we all want to know!
Fat ? 9 calories per gram, only burned in the presence of oxygen
Carbohydrates ? 4 calories per gram, approx 400grams in storage
Protein ? 4 calories per gram, only 4 -5% of total energy usually burned in exercise
The proportion of each Nutrient used in exercise depends on:
Your diet, your exercise intensity, your training level, and any fuels ingested during exercise.
% of Max Heart Rate |
Training Zones |
Wellness Zones |
Fuel "burned" |
RPE |
Kcal/30min Based on male 70kg |
90 ? 100% |
red line |
Performance Zone |
90% Carbs 10% fat 1 % protein |
15 - 20 |
Huge, but can't sustain for 30 mins |
80 ? 90 % |
threshold |
85%carbs 15 % fat 1 % protein |
>15 |
450 kcal |
|
70 ? 80% |
aerobic |
Fitness Zone |
50% carbs 50% fat 1% protein |
>12 |
360kcal |
60 ? 70% |
temperate |
? Health Zone |
10% carbs 85% fat 5 % protein |
>10 |
300kcal |
50 ? 60% |
healthy heart |
>6 |
180kcal |
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Fat loss in achieved when kcals intake < kcal output.
To optimise our kcal burn it makes sense to expend as many kcals as possible in the exercise time we have available.? Humans are fat sparing. Thus to expend more kcals work at a higher intensity. But this can be uncomfortable and difficult to maintain.? Interval training may be the key!?
Before we can torture our clients with interval training remember to establish their aerobic base, i.e. a 3 month base in the healthy heart and temperate zones.? In the temperate zones we can train for learning how to metabolise fat ? getting the fat out of the fat cell, and into the muscle, increasing the mitochondria and thus increasing the rate of fat release.
It's also worth considering what happens after exercise when your body cools down and recovers.? The harder you have exercised the longer and higher your post exercise kcal burn will be.? The actual amount of kcals you burn after exercise will also depend on your BMR (Basal Metabloic Rate).? To increase you BMR you need to increase your muscle mass and density, hence strength training should be an important part of your fitness regime.
For optimal fat burning interval training and resistance training is likely to give you the best results.? I would recommend resistance training 1 ? 2 X's per week, and cardio training 4 ? 7 X's per week, including 2 interval sessions with lots of variety.
References:
Heart Zone Training Seminar? with Sally Edwards, MBA and MA
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