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There is some confusion in regards of whether running on an empty stomach is more efficient when it comes to fat loss or jogging at a low heart rate prevails? The intervals and speed also confuse a lot.
THE REAL DEFINITION OF FAT BURNING
We all know that carbohydrates are responsible for giving us the energy needed to do our metabolic and daily activities. Fat burning is just making the energy source the fats rather than carbs. This process requires oxygen, so cardio is the key here.
WHEN DOES FAT BURNING HAPPEN?
As we just mentioned, fats are used as the energy source for any activity and the amount depends on the intensity of the activity. Fat burning occur during:
- low-intensity physical activities
- Lengthy activities, where more fat is burned
IDEAL FAT BURN WHILE RUNNING
You will not believe it, but actually you burn fats more when you run at a very low pace. Experts claim that the ideal fat burning happens when you are able to maintain a conversation, or do that for up to 8 hours.
DOES RUNNING FOR 30 MINUTES BURN FAT?
Running for only 30 minutes does not burn enough calories, so it is recommended to run for more than 30 minutes with low intensity. Running with high intensity is capable of burning more calories and despite the fact that they might not come mostly from calories, they boost your fat loss as well. Your body burns fats even a couple of hours after a run, so just sip in some liquid proteins in that window of time.
HIGH-INTENSITY RUNNING AND FAT BURN
Heart rate rises exponentially when we run at high speeds, which makes us burn more calories in return. However, this makes your body reach the anaerobic state, which means less oxygen. We have mentioned earlier that fat loss requires oxygen, so our bodies heed to carbohydrate reserves in this case.
INTENSITY CHALLENGE TO LOSE FAT
To clear off the confusion of which interval and intensity prevails? A long slow pace run or a sprint? Well, a combine of both is what you should do because you need to burn fats but also you need to burn calories to lose weight. Make sure to run your sprints once or twice weekly, while incorporate the long runs more effectively as they will always keep you in the aerobic zone, which is needed to burn down these fats.
RUNNING ON AN EMPTY STOMACH
If you feel fit enough for a slow, pre-breakfast run to improve your fat metabolism, do it:
In the case of feeling more fit now, you can try having a very slow and controlled run in the morning just before your breakfast so that you raise your metabolism for the rest of the days. On an empty stomach, do not run more than 40 minutes since your body has been suffering a nutritional deficiency in the past 8 hours.