Overcome the Obstacles to Your Desired Figure: The Perfect Workout for Burning Fat
Today we want to discuss one of the most pressing topics for those who strive for an ideal figure – the ideal training protocol for fat burning. As we know, in order to burn fat, we need to expend more energy than we consume. However, today’s pace of life often doesn’t allow us to spend much time working out, so we look for the most intense exercises that will help us melt fat quickly and save time.
In this article, we will look at several types of exercise such as regular slow workouts, high-intensity interval training and very intense interval training or sprint interval training. We’ll also answer the question of whether it’s best to workout to burn fat – on an empty stomach or after a meal. Ready to learn more? Then let’s get started!
- The Fat Burning Process: Why the Body Chooses the Breakdown of Glycogen Over Fat
- What Is High-Intensity Interval Training (HIIT) and How to Do It Correctly?
- How Super-Intensive Interval Training (SIT) Works
- Moderate-Intensity Prolonged Workouts Compared to Other Types of Workouts
- Sympathetic Nerve Fiber Activation During Interval Training and Its Effect on Lipolysis
- Post-Workout Fat Burning: The Role of Post-Workout Oxygen Consumption in Achieving Goals
- Conclusion
The Fat Burning Process: Why the Body Chooses the Breakdown of Glycogen Over Fat
When we talk about breaking down fat in the body, it’s important to understand that this requires depleting glycogen reserves, which is a store of carbohydrates found in the liver and skeletal muscles. Glycogen is the most appropriate type of fuel for the muscles, and so they will use it first. Only after glycogen is depleted will the body begin to break down fat.
Thus, if you are going to workout, it is better to do it on an empty stomach. If you have eaten before a workout, however, the insulin that is produced in response to eating will make it more difficult to break down fat. It will be harder for the body to switch to using them even after glycogen stores are depleted.
Regarding the choice of workouts for fat burning, it is important to note that different types of physical activity may affect fat breakdown in different ways. There is scientific evidence to assist in choosing the most effective workout for fat burning. However, keep in mind that only the fat-burning aspects are considered in this context, and other indicators, such as increased muscle mass or endurance, may not be considered.
What Is High-Intensity Interval Training (HIIT) and How to Do It Correctly?
High intensity interval training, or HIIT, is a popular training method that can help improve fitness and increase endurance. During a workout, a person performs several sessions lasting from 60 to 240 seconds, getting their heart rate up to about 90-95% of their maximum heart rate. This is followed by a pause for rest, the duration of which is correlated to work as 1:1 or maximum 1:3.
The number of intervals depends on the extent of the person’s training, and can range from 4 to 6 per workout. This method is suitable for people with an intermediate level of training, but is not recommended for beginners or those with cardiovascular problems. HIIT can be performed not only on the treadmill, but also during swimming, cycling and other types of workouts.
HIIT can help increase speed and endurance, burn more calories in a shorter time, and improve overall health. However, you should consult a physician before starting a workout and be sure to do a warm-up to avoid injury.
How Super-Intensive Interval Training (SIT) Works
Super-intensive interval training (SIT) is a high-intensity type of workout where the exerciser performs efforts that are close to their physical limits. This workout typically lasts between 8 and 30 seconds and includes a variety of exercises such as short-distance running, swimming, cycling and weight-bearing exercises.
One typical example of sprint interval training is the 100-meter run, where after completing an interval, the trainee is allowed to rest at a ratio of 1:8 to the work performed. During the rest period, light physical activity is recommended.
To get the maximum benefit from sprint interval training, it is necessary to perform 4-6 such intervals. However, this workout is only suitable for people with a high level of training, because the high intensity of the exercises can lead to injuries if the trainee is not prepared well enough.
Sprint interval training is an effective way to improve fitness and increase endurance. It can be individualized to meet the individual needs and preferences of each trainee. However, a professional trainer should be consulted before starting training to develop a suitable training program and avoid possible injuries.
Moderate-Intensity Prolonged Workouts Compared to Other Types of Workouts
The next type is prolonged moderate-intensity exercise. This can be steady running, cycling, brisk walking or any other type of activity lasting 30 minutes or more. During such a workout, our heart rate should be between 55 and 70% of our maximum heart rate, and we should remain able to talk without panting.
However, if we look at this type of workout in more detail, fat will not start to be consumed until after 90 minutes of exertion, because our body uses glycogen first. If we eat before a workout, even after 90 minutes of exertion, our body will continue to use the carbohydrates from our stomach before switching to fat. In addition, the body can only absorb about 240 kilocalories per hour.
If we do high-intensity interval training or sprints, however, fat begins to be broken down after only 20 minutes of exertion, especially if we are exercising on an empty stomach. Such workouts can last up to 60 minutes, but a longer duration is not recommended.
At a moderate load fat starts to be broken down after about an hour and a half, and at a high intensity workout – after about 20 minutes. This is due to the fact that during high-intensity workouts we have mainly glycolytic muscle fibers working, which take energy by breaking down glucose without the presence of oxygen. This is a fast but very voracious way to get energy and has a very low efficiency compared to aerobic oxidation.
Aerobic oxidation is the process of producing ATP molecules from glucose in the presence of oxygen in the mitochondria. Strength or anaerobic exercise uses glycolysis and prolonged aerobic exercise uses aerobic mechanisms. Glycolysis from one molecule of glucose yields two molecules of ATP, while aerobic oxidation can yield up to 36 molecules of ATP. This means that the aerobic oxidation pathway is 18 times more efficient in terms of ATP production than glycolysis.
At high intensity exercise, glycogen is burned intensively and the body switches to burning fat because glycogen stores are quickly depleted. Also, fat is a more efficient source of energy at low intensity because it can provide high ATP production with less energy expenditure.
Sympathetic Nerve Fiber Activation During Interval Training and Its Effect on Lipolysis
Adrenaline, which is released by nerve endings, is a powerful factor that activates lipolysis in fat cells, that is, the breakdown of fat. High intensity interval training and sprint interval training also affect the sympathetic nervous system by increasing the levels of adrenaline that these very nerve endings release as they approach the fat cells.
It is important to understand that this adrenaline is different from the adrenaline that circulates in the blood and is released by the adrenal glands. Performing high-intensity interval work increases the amount of adrenaline released by the nerve endings, due to the nature of such physical activity. This triggers the breakdown of fat at a high rate of speed.
For optimal fat burning, the glycogen supply must be used up first. High-intensity interval work for 20-30 minutes will help deplete the glycogen reserve, triggering the process of lipolysis. You can then move on to moderate aerobic activity, such as running on a treadmill or exercise bike, to continue lipolysis.
The optimal protocol for fat burning consists of intense sprinting or strength work in the beginning, followed by moderate aerobic exercise. This is especially effective if such a workout is performed on an empty stomach or after a reduced carbohydrate intake. However, if performing the workout on an empty stomach is uncomfortable, it is advisable to reduce your carbohydrate intake before the workout.
Post-Workout Fat Burning: The Role of Post-Workout Oxygen Consumption in Achieving Goals
After an intense workout, the human body continues to expend energy even when we rest. This process is known as post exercise oxygen consumption, and it contributes to additional fat burning during the recovery period. It appears that the type and intensity of exercise influences the preferred source of energy, either fat or glycogen. Individual body characteristics such as age and fitness level also play a role in choosing the optimal type of exercise.
Studies have shown that sprint interval training or high-intensity interval training continues to burn fat even during rest. On the other hand, people who rest after a long session of running, walking or cycling tend to continue to draw energy from glycogen. However, it should be noted that the optimal number of workouts per week depends on individual factors. Such a choice of workouts should be based on one’s level of fitness and recovery rate.
It is also important to keep in mind that post-exercise oxygen consumption (POC) depends on the intensity and duration of the workout. High-intensity training, such as sprint interval training, can result in a longer POC period than low-intensity training. However, low-intensity training may be more appropriate for people just starting their fitness journey because it puts less strain on the cardiovascular system and muscles.
In addition, age can also play an important role in choosing the best type of workout. For example, a more low-intensity workout is recommended for the elderly, as they may have more limited physical abilities. Younger athletes, on the other hand, may have more energy and choose higher-intensity workouts to achieve their athletic goals.
Conclusion
In conclusion, it is worth noting that fat burning is not only about weight loss, but also about the health of the body as a whole. The ideal training protocol for fat burning should combine high-intensity interval training, performed on an empty stomach, and a proper diet that includes sufficient proteins and carbohydrates. In addition, it is important not to forget about the regularity of exercise and comply with certain recommendations when training. We hope that our article will help you cope with the task of fat burning and achieve the desired results.