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#11
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Efficient Fat Burning
On 2008-01-22, Andrzej Rosa wrote:
And endurance events, which take more than 2000 cal to finish. Most of them is way shorter. Even ten miles run should be safely within the limits of our glycogen stores. That's largely true -- runners in shorter distances generally aren't concerned with energy depletion the way marathoners are. They are concerned with maintaining low blood lactate levels at a given pace, which in many ways is similar, though not quite the same thing. Cheers, -- Elflord |
#12
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Efficient Fat Burning
On Jan 22, 9:06*am, Prisoner at War wrote:
On Jan 22, 11:36 am, "Cubit" wrote: For the physiology, I think Gary Taubes' "Good Calories, Bad Calories" may help. The phrase seems ambiguous to me, thus, might need contextual clarification. Indeed! *But it's such a popular sentiment, and when I just read it again in "Runner's World Complete Book of Running" I just had to ask and find out, once and for all...the usual context appears to suggest that our bodies burn more fat as it becomes more "efficient," though I've also read somewhere (Noakes?) that being more efficient means that less calories are burned for the same work.... In trained long-distance runners, the working muscles rely on a greater proportion of their energy from fat for a given effort level (the fat/glucose mixture is richer, so to speak). They can run on mostly fat at paces that require the less trained runner to burn mostly glucose. This gives them a higher lactate threshold so they can run faster without accumulating lactic acid. If you can run at a 5:00 mile pace (or better!) without lactic acid buildup, because you're doing it on fat, then you can kick some serious ass in distance running. Kicking serious ass makes you inefficient in terms of total energy use. We can say that these trained athletes are efficient in their use of glycogen relative to their power output and speed. The other sense of efficiency, less calories burned for the same work, comes from biomechanics and from maintaining a low body mass. In racing a given distance, the intensity of your energy output (your wattage, so to speak) is capped. If you go too fast too early, you will blow up. So you have to produce the greatest performance (fastest forward motion) on a fixed energy output. So yes, that kind of efficiency is directly related to being competitive. Efficient use of glycogen means your muscles can produce a high power output and sustain it, and turning that into the best possible performance means making the most efficient use of that power: not wasting it on useless motions, or carrying extra mass. But all of that has little to do with losing body fat. During steady endurance work, your muscles burn intra-muscular fat, plus free fatty acids. Free fatty acids are released from adipose tissue when you're not exercising. Like for instance when you are sleeping. Or during the recovery periods in interval training. Eating breakfast sends these morning free fatty acids scurrying back into storage, which is why it might be a good idea to exercise first. |
#13
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Efficient Fat Burning
What does it mean, exactly, when the body is said to become more
efficient at burning fat? Does it mean that the body burns more fat or less fat? "Efficient" could mean "less fat" in the same way that fuel efficiency in cars means *less* fuel used for the same distance. Thus, the more "efficient" our bodies become at using fat, the more intense our workouts have to be to burn the same amount as before! But that's semantics...what's the actual physiology?? For the physiology, I think Gary Taubes' "Good Calories, Bad Calories" may help. The phrase seems ambiguous to me, thus, might need contextual clarification. I second the book recommendation. And, yes, it is not a clear term in this context. I have seen it used to mean that the body burns, rather than stores, a higher proportion of body fat and hence gets more energy in the short term from the fat that is eaten. Richard Yates |
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