Scientific "fat burning" guide: fast walking, jogging, fast running, which is the "most burnt fat"

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As long as you type the word "sports" in the search box, headings like "the most fat-burning in history", "the most efficient fat-burning" and "only...can burn fat" will often pop up.

Scientific

As long as you type the word "sports" in the search box, headings like "the most fat-burning in history", "the most efficient fat-burning" and "only...can burn fat" will often pop up.
Many people think that exercise is to reduce fat, so they want to find the most efficient way to consume fat. The "most fat-burning" exercise mode does exist, but it is not necessarily your best choice.

Fast walking, jogging, fast running, which "burns the most fat"?

The energy needed for human survival and activity mainly comes from carbohydrate (hereinafter referred to as sugar) and fat "burning". Both during rest and exercise, both provide energy at the same time, and there is never a single "burning" of sugar or fat.
The ratio and absolute value of sugar and fat "burning" are affected by many factors. In exercise, the biggest influence is intensity, followed by exercise duration, experience, age, gender and diet.
fat. With the increase of exercise intensity, the energy provided by sugar and fat are increasing, but the proportion of energy provided by fat is constantly decreasing.

The proportion of fat energy supply is the largest at rest, and the proportion gradually decreases with the increase of exercise intensity

When the intensity increases to about 60% of the maximum oxygen uptake [heart rate is about (220-age) × 0.74)], the fat "burning" reaches its peak, which is several times that of resting. At this time, every minute of exercise will consume about 0.17~1.27 grams of fat. But this is not all subcutaneous fat that you dislike, there are also fats that are absorbed into the blood in muscles and from food.

With the increase of exercise intensity, the amount of fat "burning" increases, reaches the peak at moderate intensity, and then gradually decreases

After the exercise intensity exceeds this value, although the required energy continues to increase, the ratio and absolute value of the fat energy supply gradually decrease, and the sugar energy supply gradually increases.
Within 12 to 24 hours after exercise is stopped, energy consumption is still higher than before exercise. And the greater the intensity, the greater the extent and duration of the increase in energy consumption after exercise. However, compared to the consumption of exercise at the time, this part of the calories seems insignificant.
Heart rate can help judge "fat burning", but do not hold the sensor while running; if there is no heart rate belt/watch or the measurement is inaccurate, you can measure the heart rate by hand, and the pulse rate after a safe stop is 10 seconds, multiplied by 6 is the heartbeat per minute number

Must persist for half an hour to start "fat burning"?

There is a popular saying that all that is consumed within half an hour of exercise is sugar, and the "fat burning" starts when the sugar is gone.
In fact, at any time, sugar and fat "burn" for energy at the same time. Compared to the tens of kilograms of subcutaneous fat in the whole body, the amount of hundreds of grams of sugar stored in muscle and liver is very small, and it cannot be replenished immediately after exhaustion. Therefore, high-intensity exercise with sugar as the main fuel cannot last for a long time. In moderate-intensity exercise, the proportion of energy supplied by sugar decreases with time, and fat increases. But the magnitude and timing of this change may not be consistent with what you imagine.
At the most "fat burning" intensity, after 60 minutes of continuous exercise, the fat "burning" ratio still does not change significantly; it only starts to increase when it extends to more than 90 minutes, and the amplitude is not very large, similar to the amount of energy supplied by sugar .

Other ways to speed up "fat burning"

In addition to the intensity and duration of the exercise, there are many factors that affect the efficiency of "fat burning". Among them, age and gender are difficult to change. The most practical way to accelerate "fat burning" is long-term exercise.

The more exercise, the more efficient the "fat burning"

Regular aerobic exercise can significantly accelerate "fat burning." After a year of regular exercise in sedentary people, the amount of fat "burned" per minute of exercise increased by 27%. If you continue to persist, this value can continue to increase, and may reach twice the previous value [3].
In different sports, the types that use more muscles may "burn fat" more. For example, at the same intensity, running is more "fat burning" than cycling.

What you eat, your body "burns" more

In addition to exercise itself, diet also determines the body's choice of fuel. Compared with eating more sugar, people with a high proportion of fat in their daily diet are more accustomed to using fat for energy and have a stronger ability to "burn fat", which is conducive to improving performance in endurance sports. In addition, eating sugar before, during and after exercise will also inhibit the enzymes that break down fat and reduce fat "burning".
But only thinking about "burning fat" and eating a lot of fat for a long time is harmful to health. It is strictly forbidden to eat sugar before and after exercise, which may lead to hypoglycemia, inefficient exercise, inability to persist, and slower body recovery. In the long run, eating sugar in moderation is healthier, and exercising is safer and more efficient.

A healthy diet that guarantees efficient exercise

1. The calories provided by sugar in the whole day diet account for 50%~65% of the total calories;
2. Eating meals within 4 hours before exercise, or supplementing 0.5-1 g/kg of body weight with sugar within 1~2 hours; if medium-to-high intensity exercise is longer than one hour, supplement sugar during exercise;
3. When the next exercise is within 24 hours, supplementing with 1.5 g/kg body weight of sugar within 30 minutes after a large amount of exercise can promote recovery.

It’s really useful if you can persist for many years.

The "most fat-burning" exercise method can be found through research and analysis, but for individuals, its weight loss effect may not be the best.
In terms of exercise, everyone's physical condition, preferences and reaction to exercise are different. Choose the one that suits you best to stick to it. After all, if you don't control your diet well, exercising for 200 to 300 minutes a week can keep your weight loss results.
The most important thing is to ensure that the exercise is safe and not too uncomfortable. When I first started exercising, my cardiopulmonary function was poor, my muscle strength was small, and I was not familiar with the movements, so joint and muscle pain were prone to occur. People who have never exercised, if they challenge the "most fat-burning" exercise for the first time, even if they are not injured, they will probably not want to move again for a week.
The second is personal preference. As long as the total amount of exercise per week is enough and the intensity is slightly higher or lower than the "most fat burning" range, the weight loss effect will be similar. People who do not have a whole block of time can divide the exercise into several times, and the effect of weight loss for 10 to 20 minutes each time and lasting for more than 30 minutes is very small.
Starting with a small amount of low-intensity exercise, gradually increasing to medium or high-intensity, and sticking to it for a long time, is the real "most fat burning".

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