Weight loss hardly any other topic is discussed as often in fitness sports, but also as controversial as the topic of fat burning or losing weight through sport. Although in recent years countless contributions are published on this subject, still govern on the market partly completely wrong views, even among coaches and even medics! Fundamental facts have been known for decades in sports medicine or sports science, but these have been and are largely misinterpreted or are often deliberately ignored.
Probably the most important fact on the subject at which exercise intensity the fat burning is highest, has been known for decades or explored. Clearly, as shown in the figure below, this is not as always claimed as low as possible (in the so-called fat burning zone, as for example in many endurance training devices in the studio often stated), but at medium intensities in the area around individual aerobic threshold!
In the figure, this is found in the range between 60 and 65% of the maximum oxygen uptake there are 0.5 grams per minute fat metabolized, in untrained persons but unfortunately less. The specified value is usually around 65-75% of the individual maximum heart rate! However, this cannot be calculated as often as usual simply by the formula 220 minus age, because this represents only a statistical mean and therefore deviations up to 40 strokes are possible, another often spread error. Individually, the so-called fat max range can be determined reliably only via trigonometry or lactate tests, all other methods or variants are simply eye wiping and merely marketing gags.
Fat oxidation in relation to exercise intensity why many exercisers still have to exercise fat burning with the lowest possible intensity first has to do with the fact that for decades only the relation between burning fat and burning sugar has been kept in mind. Decisive for the long-term success, however, is not the relation to the sugar combustion, but the absolute fat burning in kcal.
Another reason, may sound cynical, but is typical of our society is that comfortable training is of course perceived as much more pleasant than intense, because who wants to plague already? Even more cynical is the finding that those who train the most intensively are the slimmest and those who work the slowest are the less slender ones.
Another well-known fact is that fat metabolism does not start after 30 minutes, but from the beginning. Of course, success always depends on the amount of exercise, but 1 hour of comparable intensity simply burns twice as many calories as half an hour. A certain, albeit much smaller control value has the so-called post-combustion, which is the energy required for repair processes in addition to the basal metabolic rate; this is basically dependent on the training load. The more intensive and extensive a workout was the higher the after burning, which in turn speaks clearly for more intensive training in terms of weight regulation. However, the additional need for energy needs must not be overestimated, yes, after training; it is 50 to 100 kcal at best, and significantly less than 50 kcal in moderate training.
Furthermore, one can torpedo the oxidation rate by the intake of short-chain carbohydrates. Before the start of training. Increased insulin reduces sales by up to 35%! So away from delicious (sports) drinks and sweets!