The much publicized duck says that you should train at a low heart rate up to a moderate zone, and then you will lose weight. Unfortunately, even the logic itself often fails those who want to get a slim figure.
As sad as it is, the light pace of running or jogging a little faster than Nordic walking can in no way be more effective than intensive exercise.
This is the most common assumption, and it is that to lose weight, you have to increase the duration of your workout. But stay at a low heart rate, up to 140 bpm maximum. In general terms, this is close to jogging and endurance work. But it doesn’t speed up weight loss much if we’re talking about fat, not fluid loss with sweat.
Where did it come from.
Low-intensity exercise, the great intention of fitness magazines, is to provide a higher percentage of fat burning than interval training and other heavy and uncomfortable things for people far from sports. In other words, walking on a treadmill is more effective than skyrunning. And that’s because of the special fat-burning heart rate zone.
Is there a fat burning area?
Yes. But it’s just not interpreted correctly. The fact is that fat is always consumed in the body, but during low-intensity exercise, the percentage of fat consumption prevails over glycogen consumption. This is where it all started.
The predominant consumption of fat at the initial level of activity and the further processes of redistribution of energy in favor of glycogen that occur with increasing physical activity, just created a neat myth that to burn fat you do not need any active activities at all. It is enough to be in motion without leaving your comfort zone.
But for some reason it is completely ignored that regardless of glycogen, energy expenditure from lipid reserves always increases with increasing physical activity. The only exceptions are very short bursts of maximum exertion. Only glycogen can provide energy for them, but they can be neglected.
Досжигание жира при восстановлении
You don’t pay attention to this at all, but the lion’s share of energy goes into recovery after a run. And the more powerful the workout, the longer the recovery process will be. In some cases up to 48 hours.
На то, чтобы восстановить поврежденные мышечные волокна, организм будет брать энергию все из тех же жиров. И энергии ему на это потребуется немало.
Low heart rate training is not for weight loss. It’s just an endurance regimen for athletes and a heart-healthy zone for average urban people with little mobility.
Based on all of the above, it becomes clear why a million overweight people on the planet endlessly walk and roam on treadmills, and there is zero result. We do not even touch the subject of negative calorie balance. After that, of course, comes the utter frustration of running and any other low-pulse workout. But it helps to sell heart rate monitors and gym memberships.