Have you ever heard of the lipolytic range? The obvious answer is yes.
Everyone knows that the optimum heart rate for weight loss is 70% of the FcMax. This value stems from the fact that with greater intensity (and heart rate), the more carbohydrates and not fat will be used as energy. It is also true that too low of an intensity would render a calorie-burning workout extremely negligible, with a compromise of 70%.
A FEW FACTS
At 70% of the FC max, consumption is initially divided as follows:
- 70% glucose
- 30% lipids
This percentage is destined to change, as glycogen reserves will slowly run out and the lipid percentage will play an increasingly important role.
After six hours of running, a situation as follows is seen:
- 10% glucose
- 90% lipids
By running on an empty stomach in the morning, this metabolic shift will occur more quickly, but will take place over time anyway.
In an experiment, a group of individuals followed a lipolytic range workout for the aforementioned duration of 6 hours, and the final result was as follows:
- 415g Carbohydrates (1700Kcal)
- 183g Fat (1647Kcal)
After 6 hours of LISS cardio, less than 200g of fat was oxidised. The data is not encouraging at all; an average of 30g/hour was burned (average duration of a cardio session for weight loss).
TAKE HOME MESSAGE
It is clear how weight loss with LISS cardio is not very productive, and how much we should focus on improving the carbohydrate metabolism by using high intensity protocols, with the direct consequence of improving lipid metabolism while at rest. By taking advantage of EPOC (we will discuss this in the future) and applying HIIT, PHA, and other protocols, we will be able to oxidise fat during rest hours, cutting workout times and maximising the result.
ABOUT THE AUTHOR
Lorenzini Mattia - Personal Trainer and Sports Nutritionist
Author of the CorporeSan Divulgative Project - Food & Training System