How do the cardio to burn more fat (II)
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In the previous entry how to do cardio to burn more fat talk about the best heart rate to be carried for use as fuel fat, which was to be among a range from 70% to 80% of our maximum beats per minute (some sources speak of 65% to 75%).
Besides the entry you were explaining various formulas to calculate this range depending on your age, sex and weight, or even your fitness level, from the resting heart rate, to adjust the pulse to make the perfect pace cardio to burn more fat.
In today’s post we are going to explain how we increase basal metabolism (Which is how much calories we eat just to live, not to mention the extraordinary sports year) and how to give a boost to the mobilization of fat to be used a little more, for example on the tape of the gym.
The two ideal times to run
Many people wonder when it’s better to go out jogging, stationary bike, elliptical, rowing, sport tape, or cardio to burn more fat, and the two prime times for this are: morning and after lifting weights.
Morning the body has more options to lose fat because it has been all night of fasting, glycogen stores are low and we should use more fat for the moderate cardio. It also helps regulate circadian rhythm or biological, improving sleep quality and lowering our stress levels.
As weights do so afterAlso that if we eat before we come glycogen phenomenal time of intense anaerobic training, glycogen stores are down by the weight and therefore use more fat when doing cardio.
In addition, a study by the University of Copenhagen, found that if trained extensions with one leg and the other not, the trained quadriceps increased blood flow and promoting the elimination of fat subcutaneous areas. So if you followed the fat is cardio is ready to be removed and not re-store.
Is there an ideal number of minutes to burn fat?
A few years ago there a theory saying that it must perform a minimum of 20 minutes of continuous cardio for at least the glycogen of the deposits and start using stored fat for energy, as it was thought that until I was exhausted from glycogen not began to use fat.
But it has been demonstrated that theory is obsolete as Cornell University (New York) did a study of two groups of people with similar physical conditions. One group ran 4 times a week 40 minutes straight and the other group two sets of 20 minutes a mid-morning and one in the afternoon, and the average amount consumed by both groups was the same.
So with this it is clear that all the time do cardio at a moderate pace will burn fatAnd it does not matter as divided but in the end time can count as daily total fat intake that you do all the day’s sessions.
But if you’re worried about too much muscle catabolism is not because your goal is to define yourself by removing fat without hurting your muscle, the ideal is that the time not exceeding 40 minutes atBecause your glycogen stores will surely go down enough to start using muscle amino acids.
Current peaks
From the beginning we talked about the best way to do cardio to burn more fat is to do at a moderate pace between 70 and 80% of our maximum heart rate, but there is a special heart to break that barrier in order to mobilize fats to the muscle to be used as energy: peak intensity meter race.
Current peaks are nothing to do one minute from time to time more explosive racing pulse raising to 85% or 90% of our maximum. On the one hand at that time is used much more glycogen and muscle to give him time to recharge with “droplets” of fat to be used later as fuel, but more importantly, the high intensity ejericio keeping our metabolism elevated after doing cardio.
In the next post I will explain a routine simple combination of cardio and strength peaks for you to try to promote maximum fat burning.
