WHAT KIND OF EXERCISE DO I NEED TO LOSE WEIGHT?
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
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