In order to receive full results, you need to act consciously. I propose to fill knowledge base of information on the physiology fat burning programs training .
In the last post I gave the formula for calculation the level of intensity required for aerobic exercise. It is known that "side" effect is aerobics fat burning And the main objective - improving the functions being cardio-respiratory system, ie, endurance training.
The formula may seem daunting to some. Not a problem, there is a formula simpler and shorter. If you think you are absolutely healthy person without chronic functional diseases, and if you trenirvuetes have some time, you quite fit the formula simpler, without the parameter "pulse alone":
(220 minus age) x 0, 65 = lower limit of heart rate during aerobic exercise
(220 minus age) x 0, 75 = the upper limit of the pulse
Here: 220 minus age - this is your "maximum" pulse or Pmax.
The formula shows that the lower limit of your working heart rate during exercise is equal to 65% of your Pmax. The upper limit, respectively, is 75% of Pmax.
Thus, the heart rate limits aerobic zone are approximately 65-75% of Pmax.
For a completely untrained people and for people with systemic diseases of the cardiovascular system or severe hormonal and metabolic disorders these limits lower - 50-60%.
Often, not tracking the intensity of the load even on the pulse of the people do not achieve their goal of training.
To enable you to understand the issue and take responsibility for their studies, I suggest a short excursion into the theory.
In the body there are several energy synthesis systems that are used to provide a particular type of exercise. All these systems have in common is that the final energy substrate is adenozint rifosfornaya-triphosphate (ATP). There are several mechanisms for ATP synthesis: using oxygen (aerobic path), without the use of oxygen (anaerobic pathway), and with or without the formation of lactic acid (lactate).
1. creatine phosphate (CP) + adenosine diphosphate (ADP) - Creatine + ATP anaerobic without lactate energy path.
2. Glucose + ADP - lactate + ATP (glycolysis) anaerobic energy to form lactate path.
3. glucose + oxygen + ADP - water + carbon dioxide (C02) + ATP aerobic, non-lactate energy path.
4. Fats + oxygen + ADP - water + carbon dioxide (C02) + ATP aerobic, non-lactate energy path.
You can see that only one of the following methods of energy production in the form of fuel is present body fat. Therefore, if your task burn fat , Just use fat as fuel, you need to very accurately monitor the intensity level of the load. Otherwise, you'll get a completely different result.
The aerobic system is included in the process of energy production for 2-3 minutes from the start of exercise. The first includes carbohydrates, current reserves are limited. Following the carbohydrates in the process of power supply included fats, which are gradually taking the lead. A well-trained athletes in a number of reserves of carbohydrates directly into muscles and the liver is about 700-800g. This amount is sufficient to carry out a continuous exercise for 60-90 minutes. After that, the process of energy include fats whose content in the body normosthenic body ranges from 10 to 15 kg.
In theory, this amount is sufficient to cover the energy losses during a brisk walk for 2,500 hours or marathon lasting 67 hours!
Moreover, untrained people least 50% of the energy expenditure necessary for fats. In the training process takes restructuring of energy supply, and the proportion of fat in the overall balance increased, reaching a trained athletes from 80 to 100%.
A role in energy supply and squirrels play, which account for 5-15% of energy formed. During prolonged and particularly intensive load, this value can be increased, which is accompanied by the destruction of the protein structures predominantly skeletal muscles. In connection with what is necessary to replace losses of protein daily with regular exercise. After a long and grueling training and competition athlete should get 1.5 to 2.0 grams of protein per kilogram of body weight per day, and men and women.
The next time pogovrit of practice - what time of day is best aerobics and why, how long it should continue your aerobic workout.
Yours faithfully,
Natalya
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