Fat

What kind of runner are you?

• Are you one of those people who really enjoy running and the sense of freedom that brings them? Or do you think only the right shower you will take after and the number of calories you are burning?

Let us be honest: many of us do not jump in their sneakers for the simple love of running but to burn the calories of the huge share of the previous day's chocolate cake, half a bottle of white wine The birthday party, or just in anticipation of our next meal in the restaurant. But does it really work?

• Does running while fasting burn more fat? Is it better to run with a low heart rate to stay in the "right" area? And what about short but intensive workouts supposed to melt the pounds? We have collected some interesting information on the subject to help you get the most out of your workout.
  

What does fat burning mean?

• This is the ability of our body to burn fat to use as fuel instead of carbohydrates. This is the aerobic energy chain: the fat is decomposed with the aid of oxygen. As a general rule, endurance sport activities require that oxygen be delivered to the muscles over a long period of time, such as Nordic walking, cycling or running, which will allow you to burn the most fat.
  

When do we burn fat?

• Most fat is burned during long, low-intensity physical activities. The more fit you are, the higher the percentage of fats involved in the metabolic process. And the longer the physical activity, the greater the amount of oxidized (burned) fat.
  

How to burn fat

• The best way to burn fat is to run at a pace with which you can hold a conversation. According to experts, this rhythm would allow you to run slowly up to 8 hours in a row! Moreover, your body continues to burn fat within 2 to 3 hours after the end of your workout in order to recover. If you want to be sure to get the most out of this "post-combustion effect", just drink water and may be consuming a small amount of protein during this time.
  

Training on an empty stomach

• If you feel fit enough to go running before breakfast and so boost the fat metabolism then do not hesitate:

• Do not run for more than 40 minutes
  With maximum oxygen consumption (VO2 max) of 50-60% *
  (* These values are estimates.) You can determine your ideal training intensity using a lactate test.
  

High-intensity training

• What is the best fat burning method? Run slowly and long or do several sprints with a high heart rate? On one side, when you run slowly, you find yourself in the ideal area to burn fat. On the other hand, high-intensity interval training will be all the more stressing your muscles. When we increase our heart rate until we reach the anaerobic zone, the body will draw on our glycogen stores and burn more fat because of the intense work done by our muscles even after training. You will therefore be able to benefit from all the benefits of the post-combustion effect.

• During high-intensity sessions and therefore in anaerobic zone, the percentage of fat involved in the metabolic process is lower. But given the intensity of exercise, you will burn more calories. Finally, the body needs more energy to recover and will therefore have to burn even more fat.

• In my opinion, the best way to burn fat while running is to combine slow runs in aerobic areas (where you will be able to hold a conversation) and intensive interval races (which you should not do anymore, once a week).

• But the fact that your body burns fat efficiently or not depends also on good diet and quality sleep as fat burning takes place 24/24 and especially when you sleep.

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