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Sports and fat burning
How important is a heart rate of 110-130 bpm?

Many orientate their training intensity on the pulse
It is true that the relative proportion of fat burning is highest at a rather low pulse frequency, eg 130, therelative share on Fat burning (calory consumption) is at highest. I.e., at a low effort levels, the body provide the needed energy to a higher percentage out of fat cells.
The greater the strain, the less energy is drawn from the combustion of fat but from the burning of carbohydrates.

The values ​​vary greatly from person to person and depends on the daily form and type of movement: Assuming for a pulse of 110, the relative share of fat burning is 70% and the energy consumption of carbohydrates is 30%. Then on a pulse of 150, the fat-burning percentage on body fat is about 40% and the energy consumption of carbohydrates is 60%.

The greater the effort, the higher the total calorie consumption. The less we exert ourselves, the less calories we burn in total.
With a pulse of 110 it is only about 8 kcal/minute, despite a higher relative fat burning. Hereby only 5 kcal are coming from fat cells, 3 of carbohdrates.
With a pulse of 150 calorie consumption is much higher, about 16 kcal/minute. Of these, about 7 kcal coming from fat burning but 9 from carbohydrates.
Here it ibecomes clear that the greater the effort, the higher the calorie consumption and thus the absolute proportion of fat burned.
Nevertheless, it is physiologically meaningful, not to exhaust brute within 15 minutes.
Much better train regularly and endurance oriented for 45 minutes or longer. This improves as well the fat burning capacities.

But do not overdo: Who trained permanently on its limits, blocked even burning fat.

When at all, does the fat burning begin?
One often hears that the fat burning begins first after 30 min of exercise. This is not true. The body consumes calories, from the first moment of load, but from fat and carbohydrates.
The truth is: "Because our body need some time to access the depot fats, dissolve it and transport it to the muscles, the longer the exposure, the greater the share of fat burning and of calories in total."

Hence in short training sessions the majority of calories are burned, from blood glucose than from body fat.The lowering of the blood sugar level again increases the feeling of hunger.
Hence people who exercise to lose weight, a training at moderate pulse rate but increase in duration and rather slower increase in intensity is recommended. But underuse is also not target leading.
It should be noted, that energy consumption in sports is often overestimated. Our body performs physical work at an amazingly low calorie consumption. Calories burned with sports are quickly back inside with food.


How much sports should we practice?
As much to increase fitness, but as little that you still can keep up! Beginners will appreciate the quick success. But many wonder will wonder already after a few weeks, a sudden experience of pain, feeling tired or lose interest. Incorrect training concepts, overwork or incorrect loading may be the cause.

One should integrate as much motion as possible in his daily life. Who mainly sits in his job, should get up at least once per hour - even if it's just a short walk to the copiy machine.

Larger muscle mass means a higher basal metabolic rate - the energy consumption of a trained body rises even at rest. And: Sport regulates appetite down significantly.
It's important to be active several times a week. Four times a week, 30 to 45 minutes are realistically feasible, eg., a cross-training with strength and conditioning components. With overweight, Gym-Training eases the entry in general and the energy consumption is better than many believe.

Regardless of the goals, in general applies:
Beginners should approach the sport slowly and not rush in. Before starting, one should seek doctor's advice of how much they can bear and whether there are particular considerations of eventually present diseases. Even experienced athletes will only achieve a training effect, when they leave the body the appropriate time to adapt to new pressures. This applies to both, the frequency of training intervals and for its intensity.

Whether you train proper or not, the body shows it by respiration, sweat, and skin color. Jogging e.g., should alwaysâllow to speak conveniently while running.
People who suffer from cardiovascular diseases, should control the burden closer. The doctor will discuss which puls rate is appropriate and you should monitor it with a heart rate monitor. A slight reddening of the skin applies in sports as normal state. A pale triangle around the mouth and nose, excessive sweating or cold sweats, are signs of overexertion.

It should be considered that the body need time in adaptation processes. "Beginners will notice after a few workouts that the" Power "increases quickly. But who steady trains increasingly, may sometimes quickly suffer from pain, e.g., in the knee joints or congestion problems. So do not overdo it and follow up problems onto the ground.

Stay fit, keep breaks
After any kind of stress, the body is tired and needs to relax. A training effect founds only, if he get time to adjust. 24 hours rest after moderate aerobe stress such as jogging or swimming is appropriate More time is needed, on high loads. Here it can be easy 48 to 72 hours, depending on fitness level.

Better just 15 minutes of exercise, than none. The point is to enjoy the sport deliberately. During exercise, the body exploit on its resources and reduces substances.
After each stress the body perform many tasks. From the removal and reduction of waste materials, the balancing of water and mineral deficits up to the filling of empty energy storage. When the body is at rest it is only apparent dormant, at the cellular level he works at full speed.
At rest, however dominate construction processes. Recovery periods are therefore at least as important as stress phases.

Intensive loads with regular but short breaks (interval training) drain completely the energy deposits of muscles. This also increases the storage capacities and leads after a few days to a leap in performance.
Low intensities with few breaks, however train the basic endurance: Such burden calls especially those metabolic pathways, in which no lactic acid accumulates, which fatigued the muscles.

After sports: A day off or loose motion is recommended. Generaally on a strenuous sports unit a resting day should follow - or at least just a low intensity workout. In this way, other muscles and other parts of the musculoskeletal system are loaded.

In general: Slight motion promotes recovery, even immediately after an intense training The classical form of active recreation improves circulation and stimulates the removal of waste products.
In the first half hour after physical exertion, you should drink plenty of water.
Healthy slim athletes should eat, within one to two hours after exercise, additional a carbohydrate- and protein-rich meal, to replenish the glycogen deposits in muscles and liver. Who wants to lose weight, however, should not do that.

Alcohol hinders regeneration, blocks pathways and damage amenities, sleep instead supports the recovery.