HIIT has its advantages but does jogging at a slower pace but constantly really burn more?
Does jogging slowly burn more?
- Thread starter bradpig369
- Start date
At a slower pace (65%) yes you burn more FAT calories... but not overall calories...
------- Example -------
------- 65% -------
400 Calories of Fat
700 Calories Total
------- 85% -------
200 Calories of Fat
900 Calories Total
So, if you're goal is weight loss, you'll want more over-all calories...
------- Example -------
------- 65% -------
400 Calories of Fat
700 Calories Total
------- 85% -------
200 Calories of Fat
900 Calories Total
So, if you're goal is weight loss, you'll want more over-all calories...
if you can go longer, you'll end up burning more calories. i know for myself, i am often tired or unmotivated but i workout anyway, even at a lower level.
consistency helps a lot.
consistency helps a lot.
Well, of course!!!!!!!! That goes without saying!!!!
I'll try and keep the physiology simple to be understood, But if anyone wants more technical biochemical explanation with the references, I can provide them.
During exercise your body is fairly efficient, and has been previously stated on this forum, you normally don't kick into burning fat until after the immediate energy storage in your muscles are used up Approx 20-30 minutes depending on your intensity and who you read. This is technically true. But there is a way to speed up this process.
There is an enzyme in your muscles called AMP Kinase (AMPK). The activity of this enzyme is increased when levels of Adenosine Mono Phosphate (AMP) are increased in your muscle. ATP is the energy for your muscles. When it releases its energy, it become ADP. During mild or moderate exercise, the majority of ADP is then reconverted to ATP. But during "strenous" exercise (e.g. 30 second as hard as you can sprint) your muscles need energy fast and so ADP is used for energy and converted to AMP. High levels of AMP stimulate many different activities in your muscle at levels that slow or moderate levels of exercise do not achieve. One of these is a very high stimulation of AMPK. (3 or more times the stimulation of moderate exercise).
The AMPK, by increasing the activity of some enzymes, and inhibiting others (e.g. Acetyl-CoA Decarboxylase, etc.) causes your muscle to start burning higher levels of fat (fatty acids) almost immediately. (based on animal AND human studies). In animals, chemically stimulating AMPK activity causes them to lose significant amounts of fat.
Think of it as when you exercise really hard for even a short period of time (30 seconds) increases the AMP in your muscles and your muscles think that means you are running out of energy and so they start the fat burning process much sooner than they normally would.
What does all this mean??? The post above counting calories, is simplistic and doesn't take into account the varying physiology.
If you want to do a slow jog, or walk or any aerobics, and want to burn more fat, for a given amount of time, then I recommend after a brief warm up, a 30 second sprint. then continue your exercise.
A better advice would be to do 30 seconds all out sprint, then 4 minute rest (walking) then 30 second sprint, and then continue your regular exercise. During which you will already be burning fat. (the 4 minute rest followed by 30 second sprint further increases the AMP in your muscles, causing higher stimulation of AMPK).
So you can see, even one high interval sprint, combined with your regular exercise can give you benefits that the regular exercise would take much longer to do.
Fascinating stuff.
Think of it as if high levels of AMP tell your muscle you are running out of energy, and so your muscle
During exercise your body is fairly efficient, and has been previously stated on this forum, you normally don't kick into burning fat until after the immediate energy storage in your muscles are used up Approx 20-30 minutes depending on your intensity and who you read. This is technically true. But there is a way to speed up this process.
There is an enzyme in your muscles called AMP Kinase (AMPK). The activity of this enzyme is increased when levels of Adenosine Mono Phosphate (AMP) are increased in your muscle. ATP is the energy for your muscles. When it releases its energy, it become ADP. During mild or moderate exercise, the majority of ADP is then reconverted to ATP. But during "strenous" exercise (e.g. 30 second as hard as you can sprint) your muscles need energy fast and so ADP is used for energy and converted to AMP. High levels of AMP stimulate many different activities in your muscle at levels that slow or moderate levels of exercise do not achieve. One of these is a very high stimulation of AMPK. (3 or more times the stimulation of moderate exercise).
The AMPK, by increasing the activity of some enzymes, and inhibiting others (e.g. Acetyl-CoA Decarboxylase, etc.) causes your muscle to start burning higher levels of fat (fatty acids) almost immediately. (based on animal AND human studies). In animals, chemically stimulating AMPK activity causes them to lose significant amounts of fat.
Think of it as when you exercise really hard for even a short period of time (30 seconds) increases the AMP in your muscles and your muscles think that means you are running out of energy and so they start the fat burning process much sooner than they normally would.
What does all this mean??? The post above counting calories, is simplistic and doesn't take into account the varying physiology.
If you want to do a slow jog, or walk or any aerobics, and want to burn more fat, for a given amount of time, then I recommend after a brief warm up, a 30 second sprint. then continue your exercise.
A better advice would be to do 30 seconds all out sprint, then 4 minute rest (walking) then 30 second sprint, and then continue your regular exercise. During which you will already be burning fat. (the 4 minute rest followed by 30 second sprint further increases the AMP in your muscles, causing higher stimulation of AMPK).
So you can see, even one high interval sprint, combined with your regular exercise can give you benefits that the regular exercise would take much longer to do.
Fascinating stuff.
Think of it as if high levels of AMP tell your muscle you are running out of energy, and so your muscle
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By the way. The above is based on how your muscles normally make energy.
ATP is the energy your cells need to contract.
ATP floating in your cells is used (3-5 seconds) turning it into ADP
Creatine Phosphate takes ADP and makes more ATP (up to 30 or 40 seconds)
Glycolysis anaerobically, but not very efficiently makes more ATP
Krebs cycle aerobically begins to make more energy for longer lasting activity.
As your cells run out of glucose (from glycogen storage) to make energy, ATP is converted into ADP, but because there is less ability to convert it back to ADP, the ADP is used for energy, which then makes it AMP.
AMP is actually the key that stimulates the activity of the enzymes that cause you to begin burning fat. So the more AMP, the more fat your cells use.
During regular exercise you don't get high levels of AMP because during mild or moderate exercise your muscle can easily convert ADP back to ATP until the stores of glucose run low. So after 20-30 minutes your muscles make more AMP and that causes your muscles to start burning fat.
Because very high intensity exercise causes your muscles to burn energy so fast, there is not enough time to convert ADP back to ATP, and so more AMP is made immediately. Stimulating the fat burining enzymes immediately.
When you rest for 4 minutes inbetween 30 second sprints, your body begins re-making the creatine phosphate you just used for energy. It does this by using ATP. Which makes creatine phosphate and ADP. After 4 minutes your muscles have higher levels of ADP, then you sprint and this causes the ADP to be converted to more AMP. Which gives you even higher levels of AMP and hence higher activity of fat burning.
Hence you can biochemically stimulate your muscles to start burning fat early in your exercise routine using your body's normal chemistry, without having to take any supplements. From the moments after your sprints, any exercise you do will be more efficient in burning fat. If you sprint half way through your activity, you will increase it even more.
Good luck.
ATP is the energy your cells need to contract.
ATP floating in your cells is used (3-5 seconds) turning it into ADP
Creatine Phosphate takes ADP and makes more ATP (up to 30 or 40 seconds)
Glycolysis anaerobically, but not very efficiently makes more ATP
Krebs cycle aerobically begins to make more energy for longer lasting activity.
As your cells run out of glucose (from glycogen storage) to make energy, ATP is converted into ADP, but because there is less ability to convert it back to ADP, the ADP is used for energy, which then makes it AMP.
AMP is actually the key that stimulates the activity of the enzymes that cause you to begin burning fat. So the more AMP, the more fat your cells use.
During regular exercise you don't get high levels of AMP because during mild or moderate exercise your muscle can easily convert ADP back to ATP until the stores of glucose run low. So after 20-30 minutes your muscles make more AMP and that causes your muscles to start burning fat.
Because very high intensity exercise causes your muscles to burn energy so fast, there is not enough time to convert ADP back to ATP, and so more AMP is made immediately. Stimulating the fat burining enzymes immediately.
When you rest for 4 minutes inbetween 30 second sprints, your body begins re-making the creatine phosphate you just used for energy. It does this by using ATP. Which makes creatine phosphate and ADP. After 4 minutes your muscles have higher levels of ADP, then you sprint and this causes the ADP to be converted to more AMP. Which gives you even higher levels of AMP and hence higher activity of fat burning.
Hence you can biochemically stimulate your muscles to start burning fat early in your exercise routine using your body's normal chemistry, without having to take any supplements. From the moments after your sprints, any exercise you do will be more efficient in burning fat. If you sprint half way through your activity, you will increase it even more.
Good luck.
IMHO running in varying intensities is much better for you than steady slow jogging. when i run outdoors i'm often amazed a how slow a lot of people jog. if you jog at the same speed you walk it's a waste of time. to get benefits from exercise you must push yourself. if i'm not breathing hard during at least part of my routine i feel i havent gained much, i try to always push myself to the point of difficulty during any exercise i do. it's all about what you put in in the end. 