Want Your Belly To Burn Your Fat?
During exercise (also in rest state), the body can burn fat and/or metabolize carbohydrates.
When this energy (nutrients) are burned, energy comes free.
The energy is used to contract the muscles and to maintain other body processes.
On the basis of 3 situations, the relationship between energy, exercise intensity and fat burning is explained.
Situation 1: energy usage and fat burning at rest During relatively calm fat burning gives (about 80-90%) the most energy for the energy needs.
The energy is low at rest and lies around 1.
0 kcal (kilocalories) per kilogram of body weight per hour.
That is 90 kcal per hour for someone weighing 90 kilograms.
80-90% of the 90 kcal comes from fat.
About 8 grams of fat will be used per hour.
Situation 2: energy usage and fat burning during moderate intensity exercise (60-65% of maximum heart rate) During exercise at moderate intensity (eg walking at a speed of 5.
6 km / h) fat is burned relatively high to provide energy for the muscle.
While walking with a speed of 5.
6 km / h, the energy needed is around 6kcal per kilogram of body weight per hour.
That is 540kcal per hour for someone who weighs 90 kilograms.
50-60% of the 540 calories comes from fat.
Approximately 36 grams of fat will be used per hour.
Situation 3: energy usage and fat burning in fairly intense exercise (80% of maximum heart rate) In a fairly heavy intensity situation (eg running at a speed of 10km/uur) relatively less fat is burned to provide energy for the muscle.
During running at a rate of approximately 10km/uur the energy needs is 10.
5 kcal per kilogram of body weight per hour.
That is 945 kcal per hour for someone who weighs 90 kilograms.
30-35% of the 945 calories comes from fat.
Approximately 36 grams of fat will be used per hour.
The situations above are clear that the relative (percentage) share of fat in the total energy decreases with intense effort, but in absolute terms there is hardly not much difference in the amount of fat that is burned between moderate and fairly intensive effort.
What is clear is that energy use is much higher in the latter situation.
The energy balance is more negative when a high intensity effort is made.
In situations where there is little time to exercise it is better to choose for some real effort more often.
Furthermore the energy usage seems tolast even longer after strenuous exercise.
The higher burning after heavy effort is called: Excess Post Oxygen Consumption.
Please note that it is very unwise to start your intensive training without guidance and an untrained body.
When this energy (nutrients) are burned, energy comes free.
The energy is used to contract the muscles and to maintain other body processes.
On the basis of 3 situations, the relationship between energy, exercise intensity and fat burning is explained.
Situation 1: energy usage and fat burning at rest During relatively calm fat burning gives (about 80-90%) the most energy for the energy needs.
The energy is low at rest and lies around 1.
0 kcal (kilocalories) per kilogram of body weight per hour.
That is 90 kcal per hour for someone weighing 90 kilograms.
80-90% of the 90 kcal comes from fat.
About 8 grams of fat will be used per hour.
Situation 2: energy usage and fat burning during moderate intensity exercise (60-65% of maximum heart rate) During exercise at moderate intensity (eg walking at a speed of 5.
6 km / h) fat is burned relatively high to provide energy for the muscle.
While walking with a speed of 5.
6 km / h, the energy needed is around 6kcal per kilogram of body weight per hour.
That is 540kcal per hour for someone who weighs 90 kilograms.
50-60% of the 540 calories comes from fat.
Approximately 36 grams of fat will be used per hour.
Situation 3: energy usage and fat burning in fairly intense exercise (80% of maximum heart rate) In a fairly heavy intensity situation (eg running at a speed of 10km/uur) relatively less fat is burned to provide energy for the muscle.
During running at a rate of approximately 10km/uur the energy needs is 10.
5 kcal per kilogram of body weight per hour.
That is 945 kcal per hour for someone who weighs 90 kilograms.
30-35% of the 945 calories comes from fat.
Approximately 36 grams of fat will be used per hour.
The situations above are clear that the relative (percentage) share of fat in the total energy decreases with intense effort, but in absolute terms there is hardly not much difference in the amount of fat that is burned between moderate and fairly intensive effort.
What is clear is that energy use is much higher in the latter situation.
The energy balance is more negative when a high intensity effort is made.
In situations where there is little time to exercise it is better to choose for some real effort more often.
Furthermore the energy usage seems tolast even longer after strenuous exercise.
The higher burning after heavy effort is called: Excess Post Oxygen Consumption.
Please note that it is very unwise to start your intensive training without guidance and an untrained body.
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