You Want to Burn the Fat, Not Carbohydrate
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You Want to Burn the Fat, Not Carbohydrate
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The most common form of physical activity that people undertake in a attempt to offset their energy density is aerobic activity. This might be walking, light jogging, cycling, swimming and other fun activities such as team sports and rollerblading. Aerobic exercise is best for permanent weight loss because it burns energy from fat, rather than carbohydrates.
During the course of any exercise there are only two fuels that contribute to energy, fat and glucose (glucose comes from carbohydrate). There are many factors that need to be considered in order to use such large amounts of energy from fat and relatively small amounts of glucose.
First, there needs to be plenty of oxygen present if you are going to use the majority of fat from your fat stores (or from your body fat). This means that when you are exercising you should not be out of breath and you should still be able to have a conversation.
Fat needs oxygen for it to be released from fat cells during exercise. (For one molecule of fat to be burnt you need 23 molecules of oxygen.) Without oxygen it just remains imprisoned in the fat cells. Take sprinting for the train or bus. When your legs feel so heavy they could fall off, and you are left puffing, this is a clear example of not using your fat stores, but, in times of oxygen abundance, such as during low to moderate-intensity walking, fat can ooze out of the fat cell and drift to the exercising muscles.
This drifting process is just that, a slow process, and fat delivery to the muscle cells takes around 15 minutes after the beginning of exercise and can last for several hours. The longer we walk, the more fat our bodies can burn. Incidental activity is also low intensity, and sometimes moderate in nature, which makes it ideal as aerobic and hence fat-burning.
Consider a marathon runner who burns 110 grams of fat and 475 grams of carbohydrates. During a two-hour-plus marathon, the ratio of fat to carbohydrate being used is about 1 to 5. In other words for every 1 gram of fat the body metabolises, 5 grams of carbohydrate are used. But what happens when we exercise longer?
On the Tour de France, a daily eight-hour cycle can use 475 grams of fat and about 1100 grams of glucose, or a ratio of 1 gram of fat for every 2 grams of glucose. One reason for this is that the body tries to hold back carbohydrates to be used as a key fuel for the brain, nervous system and the heart, but as time wears on during exercise, this holding back of carbohydrate results in your muscles using less carbohydrate and more fat as fuel.
This is why going for a long walk or cycle can result in a greater amount of fat energy being used, and smaller amounts of carbohydrate energy, than occur during jogging or running.
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