What Kind of Exercise Do I Need
to Do to Lose Weight?
Reality is...
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
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Subject A
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
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