п»їThe cardio that burns the most fat (and II) As we said last week in the first entry of the cardio that burns more fat it is important to carry a range of pulsations that promote the use of fat as energy and this is around 65% of your maximum pulsations, although there are many others sources that vary the intensity at which you have to do it, this is the most reliable, and we also gave you a small formula to calculate it simply with your age (there are many more but to burn fat is enough). So now we are going to go a little deeper into this curious world of cardio that burns more fat, within the special 10 keys to get in shape, explaining how you can perform even better how to accelerate this fat burning, knowing how much time would be the necessary or ideal for the burning of fat, in addition to specifying when said cardio should be performed or when it is the most appropriate time to do it, and a very interesting concept to introduce in the cardio: intensity peaks. Duration of cardiovascular exercise I remember how a few years ago, when the gyms were not crowded and the people running were counting on the fingers of their hands, it was thought that they had to run a minimum of 20 minutes so that all glycogen stores could be consumed, that we had stored in our muscles, and began to consume fat, but this theory has been forgotten to know how fat is mobilized and that this depends more on the rhythm or intensity of the exercise than the minimum time it should be done. Therefore there is no minimum time, any time you are doing cardiovascular exercise at the moderate pace indicated you will be consuming fat, but you also always consume glycogen. This glue of glycogen consumption can set the limit to the maximum time that the exercise should take, especially if your primary goal is to lose fat (not weight) but maintain or increase muscle (if hypertrophy routines are done). So it is advised, if this is your case, that the time between 40 and 60 minutes not to completely deplete glycogen and muscle does not catabolize (lose muscle). And when should the cardio be performed? The answer to this simple question is very simple, if you do weights you should always run after doing them, on the one hand because that way you will have the strength to move the weights you put as a load to create intensity and then deplete the glycogen stores so that you do not Become fat and mobilize fat. In the case of not exercising weights or hypertrophy machines in the gym, the ideal for fat burning is to perform cardio fasting, just when you get up. This is because glycogen stores are lower and so you deplete them and you should use much more fat, but if your mission is to maintain the muscle or increase it since you do hypertrophy training, this is not recommended because the muscle is more prone. to catabolize It also has a property to run on an empty stomach as it seems to help regulate the circadian or biological rhythm, improving the quality of sleep and lowering our stress level. A concept to consider: intensity peaks We have made it clear that the best way to perform cardio to promote fat burning is always to go at a moderate pace, but the concept of intensity peaks, puts an extra variable to that fat burning. A peak of intensity is nothing more than an increase in the heart rate during a specific period of time, that is, putting in the middle of the moderate cardio sprints every so often for a period of time. With these sprints we burn more glycogen and during that time the muscle is recharged with "droplets" of fat that will use quickly when we return to a moderate pace. But best of all, that intensity keeps the metabolism elevated longer after performing the cardio. This means that once we finish the cardio, with those intensity peaks, our body will continue to burn a little more fat than if we do not. So if you want to try this concept of intensity peaks (also known as HIIT) simply distribute your cardio session in mini cycles by putting in half sprints, for example, if you are going to do 40 minutes of treadmill, instead of doing everything at a moderate pace, run 4 minutes moderately and then increase your intensity up to 85% of your maximum beats for 1 minute, then return to make 4 moderate minutes and so on to complete the total 40 minutes. Try it, you will be great. Image | Alfredo Hermida In Jared Man | Ten keys to get fit Via | VitГіnica (30-minute routine)
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