Burn fat with intensive cardio training

Prevention of obesity and diabetes: Burn more fat with intensive cardio training

07/03/2013

To protect yourself from obesity and diabetes offers a mix of strength and endurance training. At the same time, one may also like to burden oneself a bit more, for example during cardio training.

It depends on the right mix
To protect against obesity and diabetes, offers sporting activity, ideally in the form of a combination of strength and endurance training. It is best to complete a long-term and regular program that includes both moderate endurance training for fat metabolism mobilization, intensive cardio training to burn fat, and strength-oriented training to build metabolic-active muscles. These components are combined in many circuit training programs, says Daniel Kaptain, lecturer at the German University for Prevention and Health Management / BSA Academy in Saarbrücken.

Higher load levels bring significantly more success
Already the increase of two kilograms of muscle mass raises the metabolism by about ten percent, which speaks for a strength training. Why intense cardio training is important, Kapain explains: „Endurance training often misinterprets "fat metabolism training" as the more effective way to reduce body fat. "The athlete trains in low-intensity, long sessions. „However, if one considers the absolute energy consumption relevant for body fat reduction, higher levels of stress bring much more success. "

80 percent of the maximum heart rate
Therefore, exercise intensity should be 80 percent of maximum heart rate, not 60 percent or less, as in so-called fat metabolism training. The heart rate is the number of heart beats per minute. Theoretically, this is at maximum utilization by sport 220 minus age, so in a 40-year-old 80 percent of the maximum heart rate would be 144 beats per minute.

Cardiac patients need to be careful
In general, endurance sports are a way to improve cardiovascular functions, but cardiac patients should not overstretch their body, especially immediately after a heart attack. A gentle entry with slow increase of the strain is recommended here. Already half an hour of going for a walk during the day can have a very pleasing effect in terms of heart attack prevention.

Energy consumption reduced by 400 calories
The daily energy consumption of the adult population has decreased by about 400 calories in the past 60 years. The calorie requirement is different for people and depends on factors such as gender, age, weight, muscle mass or state of health. The reduced demand is attributed by experts to increasing mechanization and automation. Kaptain explained that those modernizations meant that the metabolically active muscle tissue was less pronounced due to the increasingly passive way of life. As a result, the physical energy requirement continues to decline. In addition, in recent decades, the calorie intake, especially by the consumption of white flour products and trans fat increased rapidly. The opposite trend of lower calorie demand on the one hand and increased consumption on the other hand, could be responsible for the increase in obesity, obesity and type 2 diabetes. (Ad)