Very often lipid metabolism is confused with methods for maximum fat burning. If the crucial question is how to burn more fat by running, the answer is simple: to burn more fat within a certain period of time, you need to burn more calories. To burn more calories, you need to move as hard as possible using more muscle groups (see box).
Specifically: if you have a healthy heart (get a checkup if you haven’t worked out for long), you want to burn as many calories as possible and you usually don’t have more than 40 minutes to invest in training, you should run those 40 minutes the way you want. intense that is possible for you without having to slow down. Otherwise, you can use the 40 minutes for another high-intensity workout, for example, the following interval exercise:
- 5 minutes of warm-up with easy running
- 10 × 1 minute at full speed alternating with a 2-minute break with a quiet/medium run.
- 5 minutes of cool down with very light jogging
The heart rate of all training must move in the mid-range, like a fast endurance run. Full-throttle laps can also be extended up to four minutes, depending on physical condition, if you can keep up.
Two high-intensity running workouts should be supplemented once or twice a week with strength training. Another important thing: we recommend not doing more than two intensive training sessions per week, because these efforts require sufficient recovery time.
TRAINING LIPID METABOLISM IS ANOTHER THING
If, on the other hand, you do not want to consume maximum fat and calories with training, but rather promote lipid metabolism, other criteria apply. The share of lipid metabolism in the energy supply, in fact, is higher when you train for a long time and with moderate intensity. That’s why the long, moderately paced bottom is a must for all long-distance runners.
Since speed-only workouts, in the long run, strain the body and are mentally demanding, while slow and long workouts don’t improve speed, the most sensible thing is to combine long, low-intensity endurance workouts with intense and more intense ones. short.
In any case, weight control or loss occurs only if the overall energy intake (what we eat) is lower than the energy consumption (the calories that the body consumes). With running, we can significantly increase energy consumption (from about 500 to 900 calories per running hour, depending on intensity, weight, and fitness) and this makes it easier to control weight without having to follow a diet.
L CALORIC CONSUMPTION IN SPORT
At rest, a (young) person burns about 1 calorie per hour per kilogram of weight. For women, the basal metabolic rate is about 10% lower than for men due to the higher percentage of fat. For a 60 kg woman at rest, this translates into about 54 calories per hour (0.9 x 60), for a man weighing 80 kg 80 calories (1 x 80). Per day this represents 1296 calories (woman) and 1920 calories (man). With age, the basal metabolism decreases, and at the age of 50, it is, at rest, equal to only 0.8 calories per kilo of weight per hour. The reason is that the metabolic processes slow down more and more and the muscle mass is constantly decreasing. This explains why with increasing age it becomes increasingly difficult to maintain the desired weight.
During physical exertion, energy consumption increases considerably. The multiplication factor with respect to the basal metabolic rate can vary between 4 (very moderate movement) and 12 (very intense activity) and in high-level sport it can go up to 20. Endurance sports such as cross-country skiing or running consume more calories because the effort develops relentlessly and often several muscle groups are involved at the same time.
According to a rule of thumb, to calculate the amount of energy consumed during medium-intensity sport, we consider 0.1 calories per kilo of body weight per minute. The result is the hourly energy consumption of around 360 calories for women (60 kg) and around 480 calories for men (80 kg). These values can double in the case of very intense exercises (such as endurance sports in good training conditions) and even triple in high-level competitive sports. The best cross-country skiers, for example, can consume up to 1500 calories per hour.