Fat Burning and Exercise

 1. Sitting  reading or looking at the TV.

 

On the scale of exercise and fat burning we start here. It will burn to a small degree of additional energy than sitting quietly or sleeping, though the additional energy demand comes from raised brain activity by consciously decoding what was seen or browse. raised brain activity burns principally carbohydrates but several different metabolic processes can use fat to fuel the processes, drawback is there's little or no total calories being burned. At associate degree estimate this activity can burn 1-2* calories per minute that is extremely low even supposing up to  80%** can come back from muscle burning fat! 

 

This form of exercise is ineffective as a result of the quantity of calories burned.

 

2. light house work - (i.e. dusting and wishing dishes)

 

 These activities conjointly burn very little total calories - around 2-3*calories per minute. Higher percentages of fat are used around 70%* of calories burned. 

 

It may appear strange to incorporate these sorts of activities when you want to increase your fat metabolism, however they will aid you with increasing your metabolism.. For instance acting additional chores round the house often would increase  your activity so increase the energy burnt. Total calories burned would be much higher and end in an increase of fat burned. 

 

Adding these  activities to your exercise program will accelerate the metabolism. 

 

 3. Walking

 

 Walking is  one of the simplest exercises for losing weight. the amount of fat burning during this exercise is round the 55% mark, but like all exercises it  depends on the intensity of effort. 

 

Walking not only burns a decent proportion of fat it may increase the number of calories burnt particularly if you perform it for an extended duration and at a good pace.

 

Walking may be a good idea for individuals with lower starting levels of fitness.

 

 4. Cardio exercise or light-weight Cardio exercise.

 

 Aerobic exercise is very fashionable for  a lot of people who want to burn fat. An aerobic style class or session can be very effective in burning a large amount of energy in an single session. But if an individual is overweight and/or is unfit the category might become too intense for decent fat burning, particularly if the individual is trying to keep up  fitter members of the class. For this individual breathing rate would become very high and this may promote carbohydrates as the predominant fuel source.

 

It may be a good idea to start with walking exercise until your base fitness increases, then introduce a cardiovascular style  class.

 

 5. Running (7min miles)

 

 At a seven minute mile running pace we are going to burn around ten calories per minute. By the look of a lot of runners on the road you might deduce that this should be the simplest exercise to burn fat. Most runners appear lean however if truth be told running at this pace wouldn't be the best way to burn fat.. we might in all probability be burning 80% carbohydrates and 20% fat. 

 

Burning a high proportion of carbohydrates might increase instead of regulate how hungry you feel. Trained runners have devolved their muscles to handle this level of intense running over years of running, they use oxygen far better which accelerates their fat burning potential even at higher levels of intensity.

 

 

 6. Sprinting or Resistance Training

 

Some of the most intense exercise we can perform. The energy to fuel this style of training comes virtually solely from carbohydrates. the quantity of total calories burned is extremely high with this sort of training and can only be done in short bursts. Many rest periods are required between every set of maximal exercise leading to less total calories burned over the course of the total training session. 

 

Intense exercises might currently appear not as beneficial as cardio when attempting to burn fat but it's been recommended that intense training will elevate the metabolism longer once the exercise has stopped, leading to more calories being burnt when at rest. Resistance training can increase lean muscle mass with the additional advantage of a increase the metabolism once more increasing the fat burning potential at rest.

 

Richard Leonard BSc Sports and Exercise Science

Personal Trainer

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