The type of substrate (fuel) and the rate at which it is used during training, largely on the intensity and duration of exercise. During strenuous exercise there is no substitute for an obligatory demand for carbohydrate (CHO) oxidation that must be met; fat burning. In contrast, there is an increase in fat burning during prolonged moderate intensity exercise as carbohydrate fuels are depleted. Fats are also more dominant in long duration exercise since fatOxidation requires more oxygen than non carbohydrate oxidation.
Fuel selection during exercise
Here, too, fats are the primary source of fuel for the muscles during low-intensity exercise (70% of VO 2 max). Proteins contribute less than 2% of the substrate during exercise, with a maturity of less than an hour used, but up to 5-15% in the last minutes of exercise duration 3-5 hours.
About 40% of VO2 max there is a "crossroads", where carbohydrates aredominant than fat in supplying fuel to the muscle. This shift to CHO metabolism (by two factors: the recruitment of fast-twitch fibers are better equipped to CHOS) metabolize and increased adrenaline in the blood (), the effect of glycogen breakdown. This shift can also be seen when examining the contribution of fat-burning exercise at different intensities. Max at 20%, 50%, 80% and 100% of VO 2, fat oxidation provides 175 kcal / min, 250 kcal / min, 200kcal / min and 25 kcal /. As such someone who would burn more fat during workouts want to hover in the 50% to 80% VO2max range.
As the duration of exercise increases, there is a greater contribution from fat and less carbohydrates. This is the result of increased levels of blood lipase, an enzyme that helps break down fat to exercise at low intensity long duration.
Muscle glycogen utilization
At the beginning of most types of sports andvery stressful for the entire duration of the exercise, muscle glycogen is the primary carbohydrate fuel for muscular work. The intensity of the movement determines the speed to be used with the muscle glycogen as a fuel. The harder the exercise, the faster glycogen is broken down. Furthermore, studies have shown that glycogen is rapidly depleted by the fast-twitch fibers, mainly work during interval type.
In the past, it was assumed that an increased adrenaline in the blood wereto cope responsible for the initiation of glycogenolysis (glycogen). However, other studies have shown that the distribution is also in the muscle itself the result of an increased calcium ions triggered.
Maintenance of normal blood glucose levels during exercise
In the form of glycogen, glucose, therefore, is the primary energy source for most exercise, it must be remembered that glucose is a primary role in supplying our vital organs with energy. As such, the body has manySystems in place to) an adequate level of glucose in the blood during times of inadequate carbohydrate intake (hunger / maintenance of fasting), and accelerated degradation of glucose in the blood (exercise. Blood glucose concentration will be maintained by four different methods:
• Mobilization of glucose from liver glycogen stores
• Mobilization of fats to spare blood glucose
• synthesis of new glucose in the liver from amino acids, lactic acid and glycerol
• BlockingEntry of glucose into the cell for the substitution of fat as fuel power.
These processes are controlled by several "slow" and "act fast" hormones such as thyroxine, cortisol, growth hormone, adrenaline / noradrenaline and insulin / glucagon. Maintaining normal blood sugar levels is a major task, considering that the liver can only have 80 g of glucose, before training begins, and the rate of glucose oxidation 1g/min approaches in heavy industry or in the exerciseprolonged (> 3 hours) moderate intensity exercise.
Carbohydrate supply and diets
This is one of the main reasons why it is recommended that the glucose and glycogen levels filled with activities such as football games, marathon, triathlon, 3-5 set tennis match, and so on. Each of these activities require moderate to high load for a long time and thus fill fuel, primarily through sports drinks, is responsible for maintaining basic physicalPerformance and skill execution.
The effect of carbohydrate intake and diet composition on performance has greatly investigated himself. The vast majority of studies show that a high carbohydrate diet for those who is engaged in intense or long duration are essential. Thus, trained subjects had a trial run a
30 km run twice, once after a high carbohydrate (CHO) diet and the other time after a mixed diet. The first level was 3.5g/100g muscle glycogen in muscle --after the CHO diet and 1.7g/100g the muscle during the following mixed diet. The best performance of all subjects occurred during the high CHO diet. Although the pace was not fast from the additional CHO, it allows the pace for a longer time to maintain.
Note that can interact with substrates and hormones and alter certain processes. This is commonly seen when training a high glycemix Index CHO foods shortly before taken orally. In this case, theresultant rise in blood sugar triggers a rise in insulin levels. As a result of fat mobilization is reduced (due to insulin's anabolic effect on the oils and fats) to force the muscle to use additional muscle glycogen. This is not desirable if you maintain for a certain training intensity for a long time.
Putting It All Together
The common misconception is that the weight, you have to lose to stay in your "fat burning zone". Eventhough there is some truth in that statementit is in the sense that false weight to lose about burning as many calories as possible. As such, would have a higher exercise intensity for median time most effectively burn calories. It is important to remember that a calorie is a calorie, regardless of its source, and since 1 lb fat equals 3,500 calories, calorie-reduction exercise regimes are best suited for those who needed to lose weight.
Such training programs canForm of interval work, where an attack is of high intensity exercise combined with a phase of low intensity. This type of training has been shown that raise the body's metabolism up to 16 hours after the exercise. It also promotes the preservation of lean body mass, while the stimulation of lipase - a good thing, since maintaining muscle and lose fat should be the goal. With these words, I would also recommend the implementation of long duration low intensity exercise asknown for its aforementioned benefits to burning fat. To ensure keeping the intensity in the 50-80% VO2max area for the best results!
References:
Essen et al. (1978). Glycogen degradation of different fiber types in human skeletal muscle during intermittent and continuous exercise. Acta Physiologica Scandinavia, 103: 446-55.
Hultman et al. (1967). Exercise Physiological role of muscle glycogen in humans with special attention. In Circulation Research XX and XXI, ed.CB Chapman, 1-99 and 1-114. New York: The American Heart Association.
Karlsson, J. & Saltin, B. (1971). Diet, muscle glycogen and endurance performance. Journal of Applied Phsyiology, 31: 203-206.
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