between 60% and 70% of max

[hagar]

why would this be the most effective way of burning fat and weight loss.

i would have thought that 85% and above you would be exerting yourself more and would thus need more energy and would burn more calories ??

[Napalm]

Presumably because you would be able to keep up that pace far longer, and require less time to recover than you would in comparison with 85%

[bruce]

The point at which your muscles start to burn more glycogen than fat corresponds with your lactate threshold.

The higher the intensity of exercise, the more Calories that are consumed and the bigger the Calorie deficit if you don't replenish what you expended.  So, you need to be aware of how much you expend vs. how much you consume, and to lose weight you need to be in a state of energy deficit so your body does not replenish it's fat stores.

High intensity exercise will burn more fat, but it needs to be properly managed.

bruce2007-10-24 05:23:08

[hagar]

thanks bruce

[Red Zone]

It all depends on the point at which you burn more muscle glycogen than fat. I think (and may be wrong) but at 60 - 70 % your are working hard enough to burn fat, above that and your body cant turn fat into energy quickly enough and your body turns to burning muscle glycogen as a more efficent fuel.

 

The 60 - 70 % is basicaly optimum to burn fat, exercise harder and you use other energy stores. These other stores need to be replenished so your calorie intake will go to replenishing these stores. So you will still lose weight provided you take in less calories than you burn (riding and normal use), but you weight loss will be less from burning fat while riding and more from your body using that fat as your are in calorie deficit due to high intensity riding

[Brakkies Sport Fotos]

Bruce, does that mean that if you go out for TRAINING, you skip breakfast, and hoppefully bonk at one stage, than have a gel and get home?

 

 

 

 

[fandacious]

Pops... as jy gewig wil verloor moet jy te minste 3 keer n dag "bonk"

[scotty]

That's the way i understand it as well. In this range (60 to 70) you are developing your basic endurance and aerobic capacity and is the best  zone for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount

[ewep]

 

Bruce' date=' does that mean that if you go out for TRAINING, you skip breakfast, and hoppefully bonk at one stage, than have a gel and get home?

 

 

 

[/quote']

 

Then I rather stay fat and happy!

 

[BikeMax]

http://www.pponline.co.uk/encyc/0895.htm

 

 

Try this article for a good explanation.

 

[bruce]

It all depends on the point at which you burn more muscle glycogen than fat. I think (and may be wrong) but at 60 - 70 % your are working hard enough to burn fat' date=' above that and your body cant turn fat into energy quickly enough and your body turns to burning muscle glycogen as a more efficent fuel.

 

The 60 - 70 % is basicaly optimum to burn fat, exercise harder and you use other energy stores. These other stores need to be replenished so your calorie intake will go to replenishing these stores. So you will still lose weight provided you take in less calories than you burn (riding and normal use), but you weight loss will be less from burning fat while riding and more from your body using that fat as your are in calorie deficit due to high intensity riding

[/quote']

 

As I said, the point at which your muscles utilise more glycogen than fat corresponds with your lactate threshold - which would be in the region of 85%-90% MHR for most trained individuals.

 

You are right, as intensity increases, fat cannot be metabolised fast enough to meet the demands of the muscles, and the muscles will start using more and more glycogen.  However, you will be in a greater energy deficit, which means carbohydrates consumed will first be utilised to replenish glycogen stores (muscle, blood, and liver), and only after that, will your body replenish fat.

 

The deficit between energy expended and energy consumed with come mostly from your fat stores.

[bruce]

Bruce' date=' does that mean that if you go out for TRAINING, you skip breakfast, and hoppefully bonk at one stage, than have a gel and get home?

[/quote']

 

No, unfortunately you can't train at high intensity if your body doesn't have energy stores - so you are merely handicapping yourself.

 

The real problem with bonking though, is that you would significantly increase muscle catabolysm - i.e. protein becomes a fuel source and the body starts to consume it's own muscle - not a good option when you are training!

bruce2007-10-24 05:55:30

[fandacious]

Bruce' date=' does that mean that if you go out for TRAINING, you skip breakfast, and hoppefully bonk at one stage, than have a gel and get home?

[/quote']

 

No, unfortunately you can't train at high intensity if your body doesn't have energy stores - so you are merely handicapping yourself.

 

The real problem with bonking though, is that you would significantly increase muscle catabolysm - i.e. protein becomes a fuel source and the body starts to consume it's own muscle - not a good option when you are training!

 

 

well... it would start to consume fat first, as fat IS an energy store - just not a very efficient one

[AuctionLamb]

ek kan nie glo dat mense training so complicated kan maak nie...powetaps, 60% - 70% HR, moet bonk hier.....moet nie eet hier nie. Ry soos jy voel...jou body sal vir jou mooi laat verstaan wanneer hy nie hard wil ry nie....dit gaan oor kwaliteit en nie kwantitieit nie.

 

Ek gebruik net 'n HR....dit gee my darem 'n indikasie hoe hard ek my intervalle moet doen dis al....

 

Dit is party keer amazing om te voel hoe lekker 'n ride kan wees as jy nie 'n HR of speedometer op het nie.....dan geniet mens die ride rerig baie.....OK mens voel so bietjie "kaal" as jy nie daai goed op het nie maar dis nice vir so "once in a while".

 

[Brakkies Sport Fotos]

lamtjop, vertel ons hoe het jy 9kg' verloor in 3 maande.

 

 

 

alles,......... niks wegsteek.

[AuctionLamb]

lamtjop' date=' vertel ons hoe het jy 9kg' verloor in 3 maande.

alles,......... niks wegsteek. [/quote']

 

lees my post net bo joune!

 

fietsry training is rerig nie rocket science in vergelyking met hardloop, swem, ens.