Athletes, fitness trainers and some physicians use the fat burning pulse to describe the optimal heart rate when exercising in order to burn fat as effectively as possible. The athlete should reach his own, best pulse rate to achieve the effect.
How the body provides energy
The human body can store energy in two different ways. Serve with fat and carbohydrates. The body can store very large amounts of fat and in the muscles and the liver also carbohydrates, the limit of energy is already at 300 to 400 grams. Nevertheless, carbohydrates play an important role in providing energy, because carbohydrates can be made to consume far more energy per unit of time than fat. Experts call this a greater energy flow rate.
The body always uses both energy stores at the same time. The more it is loaded, that is, the faster the athlete swims or runs, the greater the percentage of carbohydrates that provide the needed energy. When you sprint, only the carbs are responsible for the energy. The pulse rate says something about how much the organism is loaded and so you can determine whether rather fat or more carbohydrates are the energy suppliers.
The pulse rate for fat burning
Taking into account the energy potential of carbohydrates and fat, the optimal pulse rate for fat burning is at the center of training. The athlete is thus burdened with the pulse range, which allows him to burn fat as effectively as possible . For example: Two runners are on the road for one hour, runner A at a speed that allows optimal fat burning and runner B much faster.
Runner A consumes 800 Kcal , 50 percent each through fat (400 Kcal = 44 g) and carbohydrates (400 Kcal = 100 g). Runner B consumed 1200 Kcal because it was significantly faster, up to 80 percent (960 Kcal = 240 g) from carbs and 20 percent from fat (240 Kcal = 27g). Although runner A was slower, he used 17 grams more fat.
Fat burning and losing weight
How does the food affect the two athletes? The time for the sporting activity does not matter, but it has to be considered the whole day. Both runners eat after sport a portion of spaghetti, a fruit ice cream and drink apple juice, taking up 240 grams of carbohydrates and 27 grams of fat. For runner B, the situation is clear, he has burned exactly these amounts during sports, so his weight does not change.
Runner A, however, slowed down and burned only 100 grams of carbohydrates, and added an additional 140 grams, giving 62 grams of fat. In total, he takes on 89 grams of energy while eating and stores 45 grams of fat. He can not prevent this despite sports.
The energy balance is crucial
The 45 grams of fat are the 440 Kcal that Runner A has consumed less because he was slower. So to lose fat, it does not matter how the body provides the energy. Carbohydrates can also be converted into fat, so the total amount of energy has to be considered. Energy that the body absorbs through food is either converted to fat or consumed.
Therefore, it does not make sense at all to achieve a specific pulse rate during sports , which burns fat particularly effectively. The most important thing is motivation, so sport should be fun to be active on a regular basis and that is most important.
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