For the past few days I’ve been detailing exercises that burn serious calories. After all, if you are going to drag yourself out of bed at the crack of dawn to workout you might as well get the most from your efforts. The vast majority of us exercise to lose weight, which is done by burning calories, but what about the unwanted fat we want to shed?
To answer that question we must differentiate between “aerobic” activity and “anaerobic” activity. “Aerobic” means “with oxygen.” When you are partaking in low-intensity exercises your breathing rate and oxygen use can keep up with the demands of the exercise. “Aerobic” activity utilizes fat as its main source of energy. On the other hand carbohydrates are better suited as a fuel source during high-intensity exercise, such as sprinting when your breathing rate or oxygen needs fall short of the energy demands of the exercise. This type of high-intensity exercise is called “anaerobic,” or “without oxygen.” The “without oxygen” definition refers to the fact that when we move at an increased pace we start to breath heavy and in turn develop an oxygen debt. When that happens muscle cells switch to burning mainly carbohydrates—a fuel that burns quickly and does not require oxygen.
So, does this mean that a person would burn more fat partaking strictly in “aerobic” activity? Actually, no. While “anaerobic” exercises burn more carbohydrates they help burn fat indirectly by increasing the metabolic rate after an exercise session. Studies show “aerobic” exercise will burn 25% muscle and 75% fat, while “anaerobic” exercise will burn 100% fat.
Bottom line: If you want to burn fat over the long term participate in “anaerobic” exercises such as weightlifting or other high intensity exercises. Doing so will help you build muscle, which expends more calories when you are at rest. “Aerobic” exercise such as biking, swimming, strolling, or playing sports such as racquetball or basketball will have more of an impact on your cardiovascular and circulatory system. Combining the two would give the greatest health benefits, but if you only have time to participate in one you might consider your “anaerobic” options.
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