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2002/06/30, 01:32 AM
say i run 6 days a week in the morning and go for 30 mins each day. is that as good as 3 days a week for say 45 mins? when during the run do you start to burn the most fat?
-tom
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2002/06/30, 02:04 AM
It all depends on the speed....
I'll explain, when you do long cardio, say 60 mins at 60-70% of max heart rate you'll stay in aerobic and after around 20-30 mins you'll start to burn fat (This sort of cardio uses around 20% of sugar and 80% of fat).
Okey, now go out for a fast run (interval training also called HIIT) for 20-30 mins with a heart rate at 85-95% of your max. Your body will be in anaerobic (lack of oxygene) and the major fuel will be pure sugar. Your body will not burn fat.
Now which one is the best you ask. Both of them. Why? You'll burn approximately the same number of calories. More fat burning with slow steady cardio BUT the genius thing about HIIT is that you boost up your metabolism so your body will burn a lot more calories for the rest of your day (and more calories out than in means to fat loss...).
But with slow cardio your metabolism stay almost unchanged.
Your body needs constantly to change work out to be able to continue progressing so what about (depending on your goals) doing 60 mins of slow cardio and twice HIIT weekly?
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- Nina :o) La vie est toujours aussi belle.....
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2002/06/30, 02:15 AM
my goals (this summer) is burn as much fat as possible. i still lift 5 days a week cuz i love it but i want to lose as much fat as i can before going back to college. when im at college, the mass gaining is on. so, with this goal, would running everyday be the optimal thing?
also, i need to be in good cardio shape anyway cuz i have to take a physical fitness test for air force rotc and i want to do good.
-tom
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2002/06/30, 09:50 AM
I don't think you need to run everyday, you probably want to give yourself at least one day where you do absolutely nothing. You could try increasing your overall mileage by 10 percent each week and try incorporating some speed work into it once or twice a week (For instance 4x800s with 30 s - 1 min rest periods of slow jogging or walking in between) also, if you like in a hilly area you can do strides up and down hill and follow it with a short run or if you have a treamill you can perform a hill workout on there by setting the speed to a moderately fast pace and then setting the incline as so for 2 minute intervals: 1-2-1-3-1-4-1-5-1-6-1-7 and follow that will a short cooldown. Once a week you also might want to incorporate a long slow run.
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