CORECRAMMING: FAT BURNING EXERCISE SPEED AND ZONE

CORECRAMMING

FAT is the storehouse of energy for us in our body. We are made by nature to store fat in time to need to supply energy to our body, when we don't have quick food or energy source as in starving or dieting.

Fat burning occurs or we use fat continuously to supply energy to our bodily needs example as in talking,siting,walking ,eating etc. So we can say that when we are not exercising the main source of energy for our body is mainly fat. But when we start increasing physical activity the percentage of energy sources shift from fat to muscle glycogen and as we go to intensive exercise most of the energy comes from muscle glycogen , that's why when you do sprints or high intensity weights or exercise you tire easily because as compared to fat aerobic respiration energy source ,muscle glycogen gives energy mostly by anaerobic respiration with lactic acid as byproduct,so that's why you experience that burning pain while doing high repetition or with heavy exercise all because or lactic acid accumulation.

So now the question arises what should be the ideal speed and weight for fat burning and answer is not that simple as everyone is built differently with different bmi and Energy level. Exercise program is maintained according to needs and goal. If the goal is to fat burning then anaerobic workout or mixed workout as combination of cardio and weight training will help the best to achieve fat burning.

For fat burning there are many ways ;-

First with the use of cardiovascular exercise mainly with treadmill and cross-trainer to walk for hours and lose weight which majorly on cost of muscle loss.

Secondly mixed workout with combination of cardio and weight training so that to target weight loss and along with that with weight training develop muscle too so that one can work harder and better so that increase the bmi and lose those extra calories continuously. As with weight training muscle mass increase and with it bmi increases which is the basal meatabolic index of body as this much calories are required everytime for a body to sustain. so thus more bmi means more calories burn and thus more weight loss.

Thirdly with High intensive exercise this is meant for progressive schedule as in this regime all the exercises are done with high power and either high repetition or heavy repetition. it forces the body to use all the calories present and also increases the bmi which again help in calories consumption.

Thus there are many ways to train one person depending upon the goal and time duration bounded with variation as CHANGE IS INEVITABLE and some change should be done to promote adaptation. 

AEROBIC OR CARDIO EXERCISE VS ANAEROBIC WEIGHT TRAINING FOR FAT LOSS OR WEIGHT LOSS

CORE CRAMMING

OBESITY /OVER WEIGHT AND FAT LOSS is the main concern and point of discussion now a days. Everywhere its going haywire and all are trying everything to get those belly flat and lose those abdomen fat around your waist,thigh and triceps etc.

Many are spending hours on cardio or aerobic running over treadmill and cross-trainer to loss those extra calories to lose or burn fat, but is that one or two hour exercise is optimum for your fat loss or those few hours exercising and running on cardio equipment will get you accomplish the goal of firm and flat six pack abdomen .

Then the answer is yes and no also, In reality running on cardio causes you calorie and weight loss but thats muscle loss and not fat loss. Fat loss starts afterward those calories that you burn comes from meal that you had taken before the exercise and after that stored muscle energy source which is glycogen,then in the end it comes from fat deposit. Now the switch of energy transfer from muscle to Fat is very gradual which is again a point of discussion.

Weight Training or anaerobic exercise is used to train muscles all over the body with isolated or compound exercises. when we train our muscles with anaerobic exercises then blood circulation around that area will increase for nutrition and to wash off residue of anaerobic respiration. Ultimately muscle mass will increase with anaerobic exercises which will lead to increase the BMR.

BMR is the basal metabolic rate or energy required by body to sustain as example to stand,sit,sleep etc. we need energy all the time to power our muscles and organs to pump and keep us alive.Our Muscles need energy all the time to work and to keep us in equilibrium ,so by increasing muscle mass we are constantly using more energy per hour as compare to few extra  calories burn during Cardio treadmill or crosstrainer running .

Example if Person A with 1400KJ BMR burns 500 calories in one hour on treadmill and cross-trainer, whereas person B with same 1400kj BMR burns 300 Calories on weight training ,after four week of training Person A loses 1800 gm weight but Person B loses 4000gm weight because he increase his muscle mass eventually in one month and which increases his BMR and thus not only during exercise he is burning more calories all the time while eating,standing,sleeping etc. 

so In the end even-though Person A work harder and lost more calories during its cardiac aerobic workout duration which is one to two hour of exercise, but Person B lost more calories eventually in a long period here in one month even though his anaerobic weight training exercise made him lose lesser calories during the workout duration that is one hour but it increases muscle mass and muscle adaptability to work efficiently which causes increase in muscle mass and thus increase BMR ,resulting in more calories lost during day to day life functioning.

So for aerobic cardio exercise you can burn calories for one or two hour per day and which comes around maximum of 12-14 hours per week,whereas in muscle building anaerobic exercise even though you are burning lesser calories during those 12-14 hours per week but by increasing the muscle mass and resulting BMR(basal metabolic rate) you are burning much more calories per unit time for remaining 156 hours per week, so think about this aspect also before going or joining anything for fat loss.

 Its always a combination of both aerobic and anaerobic exercise which result maximum,so always mix cardio with weight training for muscle building and fat loss along with conditioning.