Archive for June, 2009

How Should I Exercise To Burn Fat???

 

Another way to phrase this question is “What kind of stored fuel will my body burn when I exercise?”

I like this way of putting it, this allows me to give you a bit more information about how the body works.

When we exercise our body uses a combination of three types of fuel (energy): Carbohydrates, fat and protein, (interesting to note that those are the same three macro nutrients we eat).

 

The type, the duration and the intensity of the exercise will cause the body to draw from the different stored fuel sources. In addition, something that is often overlooked is how the body reacts to exercise afterwards which then affects our metabolism.

These four “things” plus target heart rate have a great affect on which fuel source gets used for exercise.

 

Aerobic (with oxygen): exercises which are generally performed at a slower pace and with less effort. The good news is it usually burns a greater degree of the fat.  Fat is a slow-burning stored fuel which requires oxygen and exercising at lower effort enables the cells to use this energy more efficiently, meaning a greater percentage of fat can be burned when exercising aerobically. The bad news is aerobic exercise is an effective way to lose fat weight only if you are motivated enough to workout frequently for longer durations; (it only burns fats while exercising). So you need to be able to exercise daily and for longer periods, at least an hour.

Anaerobic exercise causes the energy system to shift towards burning mostly carbohydrates (carbs) because the exercise requires moving at an increased pace or with a greater effort and the demand for oxygen cannot be delivered in sufficient quantities to allow cells to continue burning fat. The good news is exercising this way burns more calories and increases metabolism over the following 12 to 24 hours. The best way to loose body fat is to raise your metabolism.

The bad news is its harder to work out this way, it takes a higher fitness level and recovery time can be longer and this could mean fewer workouts per week.

 

So what’s the answer to the question “how should I exercise to burn fat”?

The first hurdle that you will need to overcome is commitment. If you want to loose fat weight and change your body composition, then you have to make a commitment. If you are a beginner then I suggest starting with aerobic exercise that has longer durations; this will also increase your fitness level. Make it fun so you enjoy it, then you will have a better chance of sticking to it. Next start adding in some other exercises that include the whole body, like weight training or swimming and increase your intensity.

Remember the body does burn a higher percentage of calories from fat in the ‘fat burning zone’ or at lower intensities.  But, at higher intensities, you burn a greater number of overall calories.

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When Is The Best Time Of Day To Do Exercise?

Any time of day that suits your schedule is a good time for exercise!

Don’t make your exercise plan something that is not natural for you or too difficult to fit in a certain time. That means for example if you are not a morning person naturally then you may not want to go running or to the gym at 6am, unless you think its something you could adapt to and learn to enjoy.

I personally advocate morning workouts and I can you hear you whining now, but sometimes you just don’t know until you try. Experiment with schedules and give yourself a chance to see if it is a good time and keep in mind it takes a couple weeks to start setting up a new habit.

Here are some good reasons for an a.m. workout:

  1. When you do cardio in the morning, your metabolism stays elevated for a period of time after the workout is over.
  2. If you exercise in the evening, you burn calories during the session, but you fail to take advantage of the “afterburn” effect because your metabolic rate drops dramatically as soon as you go to sleep.  
  3. Morning exercise gives you a feeling of accomplishment and makes you feel great all day by releasing mood-enhancing endorphins.
  4. Morning exercise “energizes” you and “wakes you up.”
  5. Morning exercise may help regulate your appetite for the rest of the day.
  6. Your body’s circadian rhythm (that is a pattern repeated approximately every 24 hours), adjusts to your morning routine, making it easier to wake up at the same time every day. 
  7. You’ll be less likely to “blow off” your workout when it’s out of the way early (like
    when you’re exhausted after work or when friends ask you to join them at the pub for
    happy hour). 
  8. You can always “make time” for exercise by setting your alarm earlier in the morning.

 

I love the morning work out, I get it out of the way for the day and it just sets the day up with a hit of good energy!

Morning, afternoon or night it does not matter just as long as you do it!

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Opening June 15th 2009

Fit Manzanita will be opening June 15th

Memberships will go on sale next week!

For more information:

spa manzanita

503 368-4777

 

We will posting photos and link to www.fitmanzanita.com

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