How long does it take to run, to begin to burn fat

burn fat

After writing several articles about running, and answers to a large number of comments, I see that there is a lack of understanding of the processes provide energy while running. We will try to fix it.

The fact is that if to dismiss all the arguments that were given in favor of other types of physical activity as an alternative to running, running is the most massive sport, not only in our country but throughout the world.

There is a simple explanation: the running is simple, it is natural to the human body and is easily accessible.

And since the main problem of modern man (in more or less developed countries) – is overweight, it is quite understandable why running is used to get rid of the accumulated fat reserves.

burn fat
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Unfortunately, without knowledge of the basics of physiology, many racing fans disillusioned with the running ability to help overweight and completely stop performing any exercise.

Although it is only to realize that running, and if able to burn fat, it does so for the most part, not during the actual run, and in delayed mode.

When the fats are burned while jogging

Fats can act as an energy source for muscle fiber contraction in 2 cases:

  1. When glycogen in muscle fibers run, and delivery of new portions of glucose from the blood is stopped;
  2. When performing physical work lowest intensity at which only using oxidative muscle fibers.

Running even the slowest, at the outset completely blocks fat burning. Any kind of racing, even the most trained athletes, is made on the energy derived from glycogen – another source of energy.

Glycogen and fats – parallel energy sources for muscle function, and in no way cannot be used together. Or work only on fats, or only on glycogen.

It turns out that the use of run for direct burning of fat is only possible if the jog lasts a long time, more than 45 minutes. That’s how much (in terms of slow running – even more) the time required by the body to deplete stocks accumulated in working muscle glycogen fibers.

After 45 minutes (average) operating at several muscles running to reduce the intensity (about 15%), and work will begin on fats. Those organism would provide physical activity by the energy resulting from the splitting of fats within the mitochondria of muscle.

How to achieve more fat burning after jogging

Although no difficulty in getting rid of fat itself while running, such training leave opportunities Deferred get rid of fat.

As mentioned, running actively consumes the accumulated inside working muscles during the race glycogen stores. In addition, portions of glucose penetrate these same muscles directly from the bloodstream, providing new energy muscle portion.

As a result, running almost completely empties the glycogen stores in the muscles working and seriously reduces (up to exhaustion) of glycogen in the liver – glycogen storage backup for the whole organism.

In this case, you can achieve delayed fat burning (not inside the muscle structures), and in the liver, during a process called gluconeogenesis – obtaining glucose from non-carbohydrate sources (amino acids, fats and some others).

To deploy the gluconeogenesis process is necessary to attend to nutrition after treadmill exercise.

If, after training a large number of carbohydrates taken with food negates all the efforts made to burn fat, the low amount of carbohydrates or their complete absence in the food immediately after jogging, can start the process of active fat burning.

In another way to achieve combustion of fats with running load it is not possible.

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