Scientific 'Fat Burning' Guide: Fast walking, jogging, fast running, which one 'burns the most fat'? How to exercise the most fat-burning?
The purpose of many people's exercise is to lose weight and burn fat. Therefore, it is very hopeful to find the most efficient way to consume fat. Taking running as an example, which one burns the most fat, fast walking, jogging, or fast running?
Fat burning common sense: know the secrets of the body
①Human survival and activities require energy, and energy mainly comes from the burning of carbohydrates (can be referred to as sugar for short) and fat, both of which provide energy for the body at the same time, and there is no separate burning of sugar or fat. So, at any time, you are burning fat, but the share of energy provided is different .
② When completely motionless, at least 90% of the energy required by the muscles comes from fat .
③ During exercise, the situation of fat burning is more complicated, and it is affected by factors such as exercise intensity, exercise time, experience, age, and gender.
Studies have found that when the exercise intensity is about 60% of the maximum oxygen uptake [heart rate is about (220-age) × 0.74)], the amount of fat "burning" reaches its peak, which is several times that of rest . At this time, every minute of exercise consumes about 0.17-1.27 grams of fat.
After the exercise intensity exceeds this value, although the required energy continues to increase, the proportion and absolute value of fat energy supply gradually decrease, and sugar energy supply gradually increases.
④ Within 12-24 hours after exercise stops, energy consumption is higher than before exercise, and the greater the intensity, the greater the magnitude and duration of energy consumed after exercise.
Which "burns the most fat": fast walking, jogging, or fast running
Regarding the fat burning situation of fast walking, jogging, and fast running, the fat burning is the fastest when the exercise intensity above reaches about 60% of the maximum oxygen uptake. Calculated according to the speed, it is jogging during aerobic exercise , so jogging burns the most fat!
This is because fast running urgently needs energy support, and sugar provides energy more directly, while fat provides energy and needs to be decomposed into sugar first, which requires a certain process. Relatively speaking, the fat burning efficiency of fast running is not as high as jogging. Therefore, many bodybuilders, when they need to lose fat, they will not choose to run fast, but jog or walk fast on the treadmill, because the fat burning efficiency is higher.
Compared with brisk walking, jogging is more intense and has a better fat-burning effect.
Generally, there is an optimal heart rate range for fat burning: (220 - age) * (60% - 80%)
If you still want to speed up the fat burning effect, there is another trick!
The study found that after a year of regular exercise among sedentary people, the amount of fat "burned" per minute of exercise increased by 27%. If you continue to persist, this value can continue to rise, possibly reaching twice the previous value.
In other words, long-term regular aerobic exercise is the most practical way to accelerate "fat burning" .
What is the most fat-burning exercise
Under the same type of exercise, the exercise intensity is the most fat-burning range in the fat-burning range, and keep your heart rate in the best fat-burning heart rate range during exercise: (220 - age) * (60% - 80%).
In different sports, the type that uses more muscles may "burn fat" more. For example, running is more "fat-burning" than cycling at the same intensity.
So for individuals, what is the most fat-burning exercise?
The "most fat-burning" exercise method exists, but everyone's physical condition, preferences and response to exercise are different, so it may not be your best choice. Therefore, choose the one that suits you best, and stick to it.
In fact, as long as the total amount of exercise per week is sufficient and the intensity is slightly higher or lower than the "most fat-burning" range, the effect of weight loss is similar. There is little difference in the weight loss effect between 2 sessions of 10-20 minutes each time and continuous exercise for more than 30 minutes.
For everyone who wants to lose weight, starting with a small amount of low-intensity exercise, gradually increasing to medium or high-intensity, and persisting for a long time is the real "most fat-burning".