WHAT KIND OF EXERCISE DO I NEED TO LOSE WEIGHT?


Reality is...

calories in vs. calories out

Create a negative caloric balance.

Extra calories/energy will only be stored as fat

TRUE OR FALSE

If I slow down, I'll burn more fat than if I work at a high intensity. Well... Intensity does matter!

FALSE: You may burn more fat as a higher percentage per Calorie of energy expended during that period but not as total energy expended over that period of time.

FACT: With Gas Exchange Metabolic Testing you can see when your body stops burning fat during a VO2 Test.

WHERE THE CONFUSION LIES

50% of V02 max. is about 60% max. heart rate

70% of V02 max. is about 75% max. heart rate

*

At 50% of V02 max. burning about 50% fat

At 70% of V02 max. burning about 40% fat

1 Liter = about 5 Kilocalories liberated

SUBJECT A

MAX V02 OF 32 ML/02/KG

200LBS OR 91 KG

32 ML/02 X 91 KG = 2912ML/02/KG 2912ML/02/KG = 2.9 OR 3 L/02/KG

50% MAX. = 1.5 L/02/KG X 7.5 CAL/MIN.X 30 MIN. = 337.5Kcal

70% MAX. = 2.1 L/02/KG X 10.5CAL/MIN. X 30 MIN. = 661.0Kcal

50% of 337.5 total Kcals = 168.75 calories from fat

40% of 661.0 total Kcals = 264.40 calories from fat

 

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