Secrets of Fat burning – Are you doing the right aerobic exercises?
Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Another name for it is aerobic exercise. The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, and swimming where there is no break in the routine.
Aerobic training such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program.
Effective Heart Rate for Burning Fat
“I run 5km every day, still I don’t lose weight”
“My trainer told me to run 2km within 15min, still I don’t lose weight”
“I go to the gym for 1hr every day, I have just lost 5kgs in 4months”
“My cardiologist says, my heart is in a weaker condition than last check up. How is it possible, I have been running every day?”
These are some common complaints I hear from my clients who are having a very difficult time battling obesity and weight loss. The torture of going to a gym and the lack of expected results, decrease their motivation drastically.
I have found the culprit is a lack of knowledge. Most people and under-qualified trainers preach for “aerobic exercises”… But they seem lost when asked about Effective Aerobic Exercises.
The human brain has a primary function of keeping the body in optimal condition of functioning. As the supreme commander of all internal resources, among all its function, it also judges when the body needs to burn carbohydrates, protein or fats to suffice its energy needs.
A common myth, “the more you sweat, the more you lose” governs the logic of 99% of people. In fact, I have seen many trainers pushing their clients to break-point limits on the pretext of providing “healthy workouts”.
The brain governs energy expenditure based on heart rate. The moment your heart starts to beat extremely fast, it commands the body to use carbohydrates and proteins as immediate source of energy. This leaves the fat in the body untouched, while muscle mass decreases.
Effective aerobic exercise for fat burning depends on your heart rate. This heart rate range is called the fat burning zone. The formula to calculate it is as following:
Fat burning zone=220-(Your Age) x (.75)
the result of your formula will give you an approximate value of how fast your heart should be beating per minute. A plus or minus 10 beats from the number gives you the exact range within which your heart should be beating for maximum fat burning.
Best Times to Perform Aerobic Activity
There are only two times that aerobic exercise is effective in burning fat:
1. In The Morning On An Empty Stomach: The best time to perform cardiovascular exercise is first thing in the morning on an empty stomach after drinking 1 liter of water in order to prevent dehydration.
When performed at this time you burn 300% more body fat that at any other time in the day because your body does not have any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.
2. Right After Weight Training: The other time when aerobic exercise is effective is immediately after the weight training session.
The reason for this is that when exercise is not performed at empty stomach, it takes your body between 20 to 30 minutes to start burning fat. This is the time it takes to deplete the glycogen stores and switch to a fat burning environment.
Therefore, it would be efficient to perform aerobic exercise only after 20-30minutes of mild exercise or weight training, giving your body enough time to let the fat burning stage start.
Forms of Aerobic Exercise
stationary bike, jogging, fast walking, stair stepper, elliptical machine, rowing machine, sets of sprinting, running,
Frequency and Duration of Aerobic Exercise
Frequency and Duration of cardio sessions should last depends on your level of fitness and your goals. Sports Medicine recommends a minimum of 30 minutes of moderate aerobic activity five days per week, or at least 20 minutes of vigorous activity 3 days per week. These are minimums, but you may still need to work up to these levels as you increase your aerobic fitness. The important thing is to begin, continue and stick to a program.