In normal life, people use fats normally to carry
out every daily activity. First of all, fatty acids from muscle’s triglycerides
are oxidated. Once this reserve is depleted, our organism uses the fatty acids
in the adipose tissue from all parts of the body. Aerobic activity’s influence
over lipids and lipoproteins is different according to the duration and
intensity.
In endurance competitions, the possibility to
economy to the maximum our energetic resources is a priority aim to optimize
the athlete performance. Fats are then
an excellent reserve to provide our body by energy in long distance races.
The muscle is capable to store and use fats
during rest time or during the physical activity. Aerobic training makes our
muscles able to increase the quantity of triglicerides stored as well as the
speed the fatty acids and glycerol are released.
Although fats provide more kilocalories per
gram than carbon hydrates, this source requires a higher oxygen demand. This makes
this second substrate the more used in aerobic efforts at high intensity. The
more adequate intensities for fat losing are between 50-70% of VO2max.
After an intense use of fats during running,
the reserves need 1-2 days to be recovered.
Recently some studies have investigated about
the Fasted Training. To sum up, low intensity Fast ed Training helps you to lose
fats and to get used your body to start using fats long before. It could be
recommended for you, no matter your performance level. My advice is to take
care with it and to be managed by a professional. Also indications to start
Fast Training are: begin with no more than 30 minutes of training and always in
low-middle intensity. The night before nutrition is something to bear in mind.
For more detailed information, don’t doubt to
contact us!
References:
Gª
Manso JM, Navarro F, Legido JC, Vitoria M. La resistencia desde la óptica de
las ciencias aplicadas al entrenamiento deportivo. GRADAGYMNOS, 2006. Cap. 2.
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