So the question is: is running useful for burning fat ? How about whether low intensity, long duration (ie. exercising in your fat burning zone) running (or cardio) is better than higher intensity interval running (ie. your cardio zone)?

Well, we're about to answer those questions .

RUNNING TO BURN FAT

Depending on the duration and intensity of your run, your body will rely on carbohydrates (stored as glycogen in the muscles and liver) and fat for its fuel.
Your body chooses different fuels during different situations . Because fats yield more calories and are slower burning as they are metabolized, they tend to be used over longer durations when compared to carbohydrates.

However, your body's first priority is to conserve its blood glucose and glycogen stores . As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves.
You will obiviously fatigue sooner if you are someone who is totally unfit , one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. Fitter individuals can run for much longer because they have developed the power to use the slow burning fats as fuel, and therefore conserve their energy better.

There is more reliance on carbohydrates for fuel as the intensity of exercise increases . Typically, intensities greater than 70% of VO2 max (or maximal heart rate for our purposes) will use carbohydrates as the dominant fuel source.

However, this doesn't mean that working at high intensities doesn't burn fat.

This is where most people get confused. Many people conceive that, for instance, since running at a lower intensity implies more reliance on fat as fuel, they feel the need to run at this low-intensity to burn fat! Nothing could be further from the truth!

A study in the New England Journal of Medicine demonstrated that, compared with a control group 8 months of either low amount/moderate intensity, low amount/high intensity or high amount/high intensity exercise all led to positive changes in overall lipoprotein (one type of blood fat) profile in overweight subjects. The latter group (high amount/high intensity) also gained the best training, fat loss, and blood lipid effect!
The longer you run, the greater the reliance on fat as a fuel is the other part of the fat burning question . Once again, this feeds the myth that running (or doing cardio) for long periods of time is requirement to burn fat. I call this the "marathoner mentality".

You really need to understand this :

A calorie is a calorie and 1 pound of fat is equivalent to 3500 calories.

Since burning fat ultimately boils down to creating a negative energy balance (ie. more calories expended than consumed) the goal is choose a method of running training that will elicit the maximum number of calories expended - not just during the activity but afterwards as well !

Working at higher intensities promotes a greater total calorie loss (even after you're finished exercising) and that's what really matters if you're looking to lose weight and burn fat .

Fat is the major contributor to muscle energy during low-intensity exercise as we've already discussed . Therefore, most people intuitively believe that low intensity training must therefore induce an increased muscle fat burning effect (known as lipolytic activity).

The enzyme, HSL (hormone sensitive lipase), is required to catalyze the hydrolysis (breakdown) of stored triglycerides (fats) in skeletal muscle as it does in adipose (fat) tissue. Furthermore, several studies have indicated that HSL is probably the main lipase responsible for triglyceride hydrolysis during exercise.

However, a remarkable study investigating the effects of exercise of extreme duration at low-intensity on body fat profile had subjects complete a 32-day crossing of the Greenland ice cap on cross-country skis. After this incredible crossing, the researchers discovered that HSL activity was NOT influenced by the prolonged low-intensity physical activity in either arm or leg muscle. This is consistent with results from similar investigations .

Be my guest if you really have the time to run 2-3 hours at a low intensity . You will achieve some degree of fat loss but studies have shown that you will need to perform a tremendous amount of exercise to gain the benefits you desire.

Furthermore, several studies have demonstrated that your aerobic endurance will either decline or remain unchanged by exercising at low intensities for long periods of time!

So why not save time, dramatically ameliorate your aerobic fitness, and burn more fat by upping the intensity of your running workouts? The choice is yours!

There is good news for folks who want to watch their weight with out stopping enjoying Tv. Now there's a new workout for couch potatoes and folks who think they're too active to locate time to keep fit.

With time at a premium, numerous Us residents are turning to innovative sorts of physical exercise. In a recent survey carried out by Harris Interactive for the North American Spine Society, three out of 4 persons stated they used the stairway rather than the elevator during work, 58 percent stated they started parking their automobiles far away in parking lots and virtually 50 percent claimed walking while on the phone.

At the same time, however, forty-six pct of persons referred to themselves as couch potatoes--a key contributing component to being obese. Many people say they have procrastinated exercising so that you can perform other activities, including watching television, sleeping in, performing domestic chores or working.

Around three in 4 adults claim they would workout a lot more if they could fit it into their every day routines, nevertheless, and a majority of individuals state they would workout a lot more frequently if they could do it at house. Amongst noncouch potatoes, eighty percent would like to get more exercise, but state they do not have the time.

At the same time, more than four million Americans suffer disc difficulties. 1 out of 4 Americans over thirty can have continuing back soreness, and one in 14 will look for health care for back or neck pain this year, totaling almost 14 million visits per year. Back agony is the 2nd most common reason that men and women go to a doctor. Back and neck pain result in a lot more lost workdays than any other condition. Because of absenteeism, medical and additional relevant costs, the cost of back injury is higher than $80 billion every year within the United States. Exercising is 1 method to steer clear of back problems.

That is why it is essential to uncover time to incorporate exercise into your regular routine. In addition to things just like climbing stairs and parking farther away, there are several fun methods to make your every day tasks opportunities to workout:

 Feet Alphabet. This exercising can be carried out anywhere you are sitting, except while driving. It should not be tough to come across a location. Simply write the alphabet within the air with each of your feet and ankles. You may do the letters in capitals or small letters and, for that matter, in virtually any language you might like. Performing this two or 3 times on each ankle will begin to strengthen the ankle and maintain or increase motion.

 Doing the Dishes Neck Circles. This work out is easily done while performing the usually fun job of washing the dishes. As you are standing there at the sink, gradually move your neck in a clockwise position, trying to extend the tip of your head out as far as feasible. After three or 4 rotations, repeat the workout in a counter-clockwise position. Bear in mind, these rotations ought to be carried out slowly and gradually and in a pain-free range of movement. In addition to improving the mobility of the neck, these workouts can pass the time of doing dishes.

Overhead Laundry Toss. Place the laundry container directly in front of you and have the washer or dryer directly behind you. Grab a article or 2 of soiled clothing, reach beyond your head slowly and drop the clothing into the washer. Again, begin with dry clothes, then progress to wet garments from the washer into the dryer.

Remote Wrist Lifts. This may be carried out on any Sunday afternoon while watching several football games. Merely take the remote control (use the biggest 1 you own from the pile of remotes) and, whilst sitting enjoying your chosen team or movie and with your arm aiming toward the Tv, aim the remote at the ceiling, moving your wrist only. Keep it there for 10 seconds, then aim it at the ground, once more only shifting the wrist. Repeat this 3 to four times during each commercial. Be mindful not to accidentally change the channel when doing this exercise or it might aggravate folks who are viewing Tv with you.

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