Cardio benefits - intense vs. moderate?

[kgravel]

Hi all! Am fairly new to Cathe vids and loving (read 'addicted to') them.

My question is regarding the cardio/fat-burning benefits of her cardio workouts -- I have read that fat burning occurs at a low to moderate level and at the higher end you are simply burning glycogen stores.

Does this mean that I am wasting my efforts until I have built up enough stamina to complete the workouts at a lower heartrate? Right now my heartrate is at the high end of my training range even with modifications (and I thought I was in decent shape).

Any wisdom would be appreciated, thanks in advance!

Kim

 

[Aquajock]

Hi, Kim! IMHO, the whole issue of fat burning, and the intensity level at which fat burning is achieved, is grossly overemphasized and poorly understood.

In cyber-conversations I've had with a friend of mine who is a licensed physical therapist, personal trainer and former group fitness instructor, with a master's degree in exercise science, I've learned that there is never an intensity or duration level during an exercise bout at which you are burning purely fat stores or purely glycogen stores; you are always burning a blend of those two fuel sources. Further, the dicta about low-intensity exercise for longer duration as a preferred means of burning fat stores is overemphasized and somewhat misstated.

In order to achieve optimum fitness and fuel-utilization capacities, including healthfully lower body fat stores, the trick is overall caloric expenditure, and that is achieved in part by going higher intensity as your physical capabilities allow. Continue to work at the higher end of your training rate as your body allows, understanding that you will train up and will be able to do even more as your muscles - including your heart - get in better shape.

Also (if I'm preaching to the choir here please forgive me) make sure to keep up with your progressive strength training; the stronger your skeletal muscles are the more power you will be able to inject into your cardio performance, AND the more lean muscle mass you add on the more metabolically active, fuel-utilizing tissue you'll have as well.

Welcome to the gang!

A-jock

 

[kgravel]

A-jock,

Thanks very much for the informed response. I had suspected that this topic was frought w/conflicting data and that working hard, and smart, had to be good for me.

And yet another reason to love strength training, as something to strengthen my cardio.

I have been lurking here for awhile and appreciate the positive support I see on this board. Thanks again!

Kim

 

[rcbinmichigan]

Research studies have shown that at lower exercise intensity levels the body burns a higher *percentage* of fat calories vs. glycogen stores, that at higher exercise intensities the body burns a higher *percentage* of glycogen v. fat stores, but significantly greater *total* calories.

This has been mis-interpreted (by people working in the fitness industry--"experts") to mean lower exercise intensities "burn more stored fat." By pure mathematical interpretation alone, this means that the higher exercise intensity levels burn more *total* fat calories than the lower levels. Also, the higher your exercise intensity, the more calories your body burns for several hours afterward (than if you'd worked out moderately).

And, ultimately, it's always more important that you just move your body--so if the thought of a high-intensity workout de-motivates you, yet a nice walk with your dog is the ticket, then enjoy your walk.

May you always know Joy in your step.

 

[kgravel]

That is very interesting indeed, I had never heard that. There sure seem to be a lot of very informed folks here.

Appreciate the info
Kim