Most of us know that the most effective training for fat loss is training with cardiovascular exercise , whether it is walking, running, swimming, cycling or indoor cycling, elliptical cross trainer, stair climbing, etc. But many are those who do not do it properly to maximize fat loss .
How to perform cardiovascular exercise to lose fat.
There are 2 main methodologies for burning fat through cardiovascular exercise : interval training, which consists of high intensity workouts where we alternate between a very fast pace and a calm one successively in a session that does not usually exceed the 20 minutes. Due to the high intensity required and the possibility of injury in people who are not in good physical condition, we are going to focus on low intensity cardiovascular training.
The first thing we must know is that the body will only start to burn fat to use it as energy when the energy stored in the form of glycogen in our muscles is depleted (which it uses to cope with the effort of training), so, for this , we have 3 options ordered from highest level of fat burning per session to lowest :
1. Perform cardiovascular training on an empty stomach
This is the moment in which our body will begin almost from the beginning of our training to use fat as an energy source, since our glycogen reserves will be depleted after 8 hours without having ingested any food, so it is in the morning is the best time of day to do our cardiovascular exercise if we want to burn as much fat as possible .
2. After weight training
Once we have done a high intensity weight training in which our body has depleted our glycogen stores, it will start to use fat as an energy source if we do it immediately afterwards, but always, without ingesting any sugary drink or food, since even protein will be used as an energy source.
3. At any other time of the day
If you do not do it in any of the two moments mentioned, do not do less than 30 minutes and knowing that in a single session performed in the other 2 moments you will burn more fat for the same time as in the last one.
Once we know when is the best time to maximize fat burning , how do we go about it?
There is a simple formula that helps us to calculate it: (220 minus your age) x 65% = beats per minute to which we must go to burn fat.
To keep your heart rate under control during exercise, we recommend purchasing a heart rate monitor.
You should not notice if you sweat more, if you are short of breath or try to run long distances very fast until your heart is out (unless you are doing interval training) because this will only serve to lose muscle tone.
So, if you follow these indications a minimum of 3 times a week, along with a diet that makes you enter a caloric deficit but that has all the necessary macronutrients, vitamins and minerals, you can be at a low level of fat in no time. weather.