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Lost Children Foundation, Incorporated
Literacy, Personal Training, and Continuing Education
Blog
How exercise effects fat burn
Posted on November 26, 2013 at 9:47 PM |
Many are under the
impression that their workout turns them into a fat burning machine 24 hours
following their workout. It’s a widely held belief that regular workouts result
in accelerated fat-burning around the clock. Not so fast, at least
not for moderate-intensity workouts. According to Edward Melanson, PHD, and
associate professor of medicine at the University of Colorado “ Moderate duration
exercise of and hour or less has little impact on 24-hour fat oxidation.” http://www.webmd.com/fitness-exercise/news/20090528/24-hours-of-fat-burning-from-exercise Most studies
regarding fat burning—from exercise—have been short-term studies, which spanned
only several hours and looked at people who were in an unfed state. Melanson’s
team looked at a more true to life scenario where they followed the subjects
over a 24-hour period; they exercised and ate normally or they did no exercise
and ate. It’s not that we
don’t burn fat through exercise; it’s that we replace the calories with the
food we eat. Exercise increases your body’s ability to burn fat, but if you
replace the calories, you’re back to square one. This information
shouldn’t dissuade you from exercise; however, it should let you know that you
need to be more realistic about calories and calories out. Melanson's team
evaluated fat burning in 10 lean, endurance-trained participants, 10 lean but
untrained people, and eight untrained and obese
people during exercise conditions and sedentary conditions. Participants were fed
a diet
that was 20% fat, 65% carbs, and 15% protein for three days before each session and on
the day they exercised or did not exercise. On the exercise day, participants
rode a stationary bike at a moderate intensity for one hour, burning about 400
calories. When Melanson's team
measured calorie expenditures, they were higher in each group when they
exercised compared to when they did not, not surprisingly, but they found that
burning of carbohydrate, not fat, seemed to increase in the 24-hour period
after exercising.In the journal report, Melanson reports additional fat-burning
studies, including one that compared seven men ages 60-75 with seven other men
ages 20-30, with no differences in fat burning between groups for the 24 hours
after exercise or no exercise. Why don't we become
long-term fat burners after a good workout? The most likely reason is
that we eat, and what we eat affects fat burning. For instance, eating as
little as 240 calories of carbohydrate during the hour before exercise can
reduce fat burning during exercise, and the boost in fat burning during
exercise can be "blunted" for up to six hours after eating a meal,
says Melanson, citing other research. To maintain their low
body fat, endurance-trained exercisers may simply eat less fat than they burn
habitually, he says.The study findings are ''dispelling the myth that you can
create a 24-hour fat-burning situation after exercise," says Pete McCall,
an exercise physiologist and spokesman for the American Council on Exercise.
But, he tells WebMD, the findings were limited to exercisers who did
moderate-intensity exercise, and for an hour or less. "These results might
not apply to different forms of exercise or higher-intensity exercise,"
McCall says. Still, he says, the
research results might be a crucial wake-up call. "The point of this
study, I think, is [that] he is trying to get people out of that mind-set: 'I
just worked out and I can eat whatever I want.'" At least for people
trying to lose weight, McCall says, that's certainly not true.Melanson says
that the take-home message from his research depends on whether you are trying
to lose weight or just maintain. "If you are using exercise to lose body
weight or body fat, you have to consider how many calories you are expending
and how many you are taking in," he says. The goal is a negative fat
balance. "If your body mass
index is below 25, you shouldn't be concerned about losing more body
fat," he says. |
Categories: Diet
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Tunni Imran
7:47 AM on December 31, 2013
After read the article i have known that How exercise effects fat burn. I will come to you to know the handy article which is very useful to me as well. Keep it up.

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Beatrice
6:11 PM on January 7, 2014
Tunni Imran says...
After read the article i have known that How exercise effects fat burn. I will come to you to know the handy article which is very useful to me as well. Keep it up.
Thanks Tunni for reading the LCF (Lost Children Foundation) Blog and making a comment. I will be posting more really good information from my research. I hope to keep my readers informed about healthy aging. Remember, think of exercise as a "PILL." It will make all the difference in your health. The LCF motto is work hard; get fit-work harder;stay fit. To be fit for life, you have to build your muscles around your joints. That's what protects your joints. Stay tuned. More to come.

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More Information
5:29 AM on April 23, 2016
You can maintain their low body fat, endurance-trained exercisers may simply eat less fat than they burn habitually. And it is mostly recommended by personal trainer.

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