“Fat burning” means that fat “burns” in the process of training. Burned, however, loudly said.
If we begin to move actively, then in 5-7 minutes the muscles begin to receive energy not only from carbohydrates, but also their fat. From 20 minutes the ability of the muscles to «melt» the fat reaches a maximum.
Therefore, any dynamic workout longer than 20 minutes — fat burning.
3 important nuances.
• The fat that is “burned” by the muscles is not the one that hangs down from the sides.
The so-called free blood fatty acids are burning.
In order for the subcutaneous folds to dissolve and get into the blood, they need to go through a whole chain of biochemical reactions, and this happens not during exercise, but after it.
• Muscles can not get energy from fat without carbohydrates, more precisely, without blood glucose.
This must be taken into account when drafting a diet.
• It should be exactly the movement in the style of «fit», that is, the pulse should rise.
The optimal pulse is 120-130 beats per minute, the office victim of a sedentary lifestyle, which can barely keep his feet, can start with 100 beats, and an advanced fitness man can reach 150.
So, the main sign of fat burning training is a continuous movement of moderate intensity for more than 20 minutes, 40-60 minutes are considered optimal.
Calculate your strengths — what can you do during this time without sitting down to rest?
The easiest and most affordable version of fat burning workout is walking, more difficult is running, they can be alternated.
You can spend an hour on power trainers — in order to withstand it, you will have to choose small weights, and this will also be a fat burning exercise. Swimming, sports, dancing, exercise complexes from the Internet and magazines, skating, cross-country skiing, cycling — anything, if only the pulse was 120-130 during the specified time.
And, of course, group aerobics classes and cardiovascular equipment.
Now let’s deal with the concepts. You’ve probably heard expressions like cardio training, aerobic training, endurance training, cycling training.
These are all synonymous with fat burning.
The fact is that initially such a movement — a long and with a relatively low pulse — is inherent in the so-called cyclic sports (long-distance running, cycling, triathlon, cross-country skiing). It noticeably trains endurance, the better endurance — the healthier and healthier the heart. “Aerobic” means that energy is obtained by using oxygen — well, yes, without oxygen on Earth, nothing will burn, and fat is no exception.
Well, then it turned out that it was during these types of training that the body uses not only glucose, but also fats, and so the term “fat burning” dear to our soul appeared.
In fitness circles, all these synonyms can have some shades of meaning, often depending on the level of education of the coach.
So, «cardio» is sometimes called more intense fat burning workouts (pulse 130-150) or those that do on cardiovascular machines (treadmill, exercise bike, ellipsoid, etc.) or anaerobic, in which muscles receive energy without oxygen.
Group aerobics classes without a trainer, of course, simply will not take place.
But you can do it yourself — walk / run, just take a pulse (or buy a heart rate monitor from 800 rubles) 3-5 times a week for an hour, that’s all.
In cardiovascular machines there are programs “sewn up” in a computer — where to go uphill, where to speed up. The simulator itself will tell you what to do. There are special programs (they are easy to find on the Internet) for practicing outside or at home.
But the main thing — just to move regularly.
But if over time you want to improve — run / ride faster, participate in the runs for the result — here you really can’t do without a training program compiled by a specialist.