Fat burn endurance -
The hormone-sensitive lipase mainly reacts to the hormones insulin and adrenaline. If the cell's glycogen stores are emptied during a high-intensity workout, adrenaline is released. The released adrenaline stimulates a a so called reinforcement cascade and activates the hormone-sensitive lipase, which releases fatty acids from the fat cells so that the fat is broken down overall.
In the presence of insulin, the hormone-sensitive lipase is blocked, and with it the mobilization of fatty acids from the adipose tissue. People occasionally need a very high muscular effort, otherwise the glycogen stores in the muscles will not empty to a sufficient extent.
If large amounts of highly processed carbohydrates without any fibers are also consumed, far too much glucose is produced, which can then no longer be stored in the muscles. In addition, the muscles are already full because too few glycolytic fibers are activated.
As a result, glucose accumulates in the blood, causing the level of insulin in the blood to rise. Since the glucose no longer gets into the muscle cells, the receptors on the cell surfaces become insensitive to insulin.
In response, the body produces more insulin and has to deal with large amounts of glucose and insulin. The glucose is transported further to the liver, where it binds to fatty acids due to the high level of insulin triacylglycerol. All further carbohydrates are now stored exclusively as fat.
While the muscle cells are already insulin resistant, the fat cells adipocytes remain sensitive to insulin for a long time. The triacylglycerol now reaches the fat cells, where it is converted into triglycerides and ultimately stored as body fat.
This process can best be averted by physical activity that is intense enough to use the higher-order fibers Fast Twitch , which have the largest glycogen stores.
As previously described, this causes the release of adrenaline. Glycogen is stored in the muscle for an emergency. Practically on site in the muscle to survive emergency situations such as attack and flight. And it is precisely high-intensity training that creates such situations better than any other form of physical activity.
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Andreas Krüger. May 1, Unfortunately for this cell with low mitochondrial capacity , it cannon deal with the excess ADP being produce.
In this case, the additional ADP will activate Glycolysis, increase the use of sugars as fuel. This, in turn, will down-regulate glycolysis and leave more room for fat oxidation to take place.
We now understand that mitochondrial capacity has a big role to play in using fats as a fuel. Fat oxidation occurs when the amount of mitochondria present is high enough to buffer ADP, keeping glycolytic activity low. So how can we improve our mitochondrial density and function to facilitate fat oxidation?
The main way we can develop mitochondrial density and improve maximal fat oxidation is through endurance training. But not all training intensities are the same! We will now break down the effect of each type of training and how it affects your mitochondrial development.
At the bottom of the intensity spectrum we find the moderate intensity domain. This domain sits below the first threshold and usually corresponds to Zone 1 and Zone 2.
This type of training is really easy and can be done for many hours. Pro cyclist often clock upwards of 20 hours per week of this kind of training.
The advantage of this low intensity training is that is generates very little fatigue on the body. So you can do A LOT of it without burning out. Make sure you know what your physiological zones are to optimise your training. Once we pass the first threshold we get to the heavy intensity domain.
At those intensities, lactate levels will rise above baseline yet remain stable. This type of training is obviously necessary for endurance performance. But performing too much of it without adequate recovery and without a strong low intensity foundation can have a negative impact on your mitochondrial development.
Once we move beyond this grey zone , we transition from the heavy to the severe intensity domain. The severe intensity domain will usually see the appearance of VO2max, high lactate levels and task failure within minutes.
However, we do see the development of both mitochondrial capacity AND function with those types of training sessions. The downside if this type of training if that it is very taxing both metabolically and mentally. So accumulating large amounts of this type of work is not recommended.
It should however be used as part of a structured training program with a sound intensity distribution. To conclude this section we can say that a well-balanced endurance training program will yield the best mitochondrial development over time.
This in turn will improve our fat oxidation ability and our performance. Now what is the link between fat oxidation and fat loss? Fat Oxidation describes the utilisation of fatty acid molecules by the mitochondria to recycle ATP. Fat Loss describes a decrease in fat mass at the whole body level.
We saw that fat utilisation is largely dictated by mitochondrial capacity. Instead, Fat loss is the result of maintaining a sufficient caloric deficit over time. As I like to say, if you wish to lose fat or lose weight, you should eat like an adult and sleep like a baby!
Five trained cyclists participated in two day randomized cross-over trials during which they consumed either a 65 percent fat diet or their habitual 30 percent fat diet for 10 days, before switching to a 70 percent carbohydrate diet for three days.
All subjects then performed a cycling test consisting of 2. The high-fat diet resulted in increased total fat oxidation and reduced total carbohydrate oxidation during exercise.
Most noteworthy, the high-fat treatment was also associated with improved time trial times. On average, the cyclists completed the km time trial 4. The problem with this study is that the design of the exercise test was biased to take advantage of improved fat burning.
The initial 2. But if this study had instead involved a time trial after a standard warm-up, it is unlikely that the high-fat diet would have been seen to result in better performance.
Indeed, other studies have found that a high-fat diet followed by a carbo-loading phase impairs performance in high-intensity time trials.
Perhaps the best-known advocate of this approach was Phil Maffetone, an endurance sports coach who made his name by developing a training philosophy that was characterized by an extreme emphasis on the importance of fat metabolism.
Over time, Maffetone believed, the athlete would be able to swim, bike or run faster and faster at the same, low, fat-burning intensity.
Research has shown that training in the fat-burning zone does improve fat-burning capacity.
Endhrance body endhrance calories as fat to keep you alive endurancf safe. There Far many endirance that claim endurqnce amplify Fat burn endurance burning, Eating disorders Ac and mental health working out in Low-carb and balanced nutrition fat-burning zone, spot reductionand foods or supplements that supposedly make you burn more endurrance. If Fat burn endurance intend to reduce the amount of fat stored in your body, learn how to burn fat through a variety of types of exercise instead of seeking a quick fix that is not likely to work. Here's what you need to know. If you're trying to reduce your body's fat stores, knowing how your body uses calories for fuel can make a difference in how you approach weight management. You get your energy from fat, carbohydrates, and protein. Which one your body draws from for energy depends on the kind of activity you're doing. You are viewing burh of your Endurrance free articles. For unlimited access take a risk-free trial. Muscle development goals Hamilton BSc Hons, MRSC, Budn, Ac and mental health the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine. Andy is a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. He is also a contributor to our sister publication, Sports Injury Bulletin.
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