(Adapted from a letter of A. Couzens)
This post will be a little different to the previous post I will write about physiology, specifically of fat oxidation. I hope you are as convinced as I am that the ability to use fat as a substrate is an important distinguishing factor among athletes who excel in Ironman distance and, although it does not cost much to reflect and put it into practice, there are many in this damn jungle triathlete who take it into account despite the impressive results that you might have.
Fortunately, today there labs where a lot of money paid not later seeing the benefit it gives you, you make these resistance tests to determine if fat oxidation is a limitation to your body.
This post is made based on data from athletes who have gone through the evidence and determining that fat oxidation is a limiter are now ready to vary your workouts and get to work in a way different and making the most of their resources in fat oxidation.
Mucho "triatletilla" loose out there that yes, has your machine of 5,000 € camaraderie at the door ready to leave Saturday morning posh colleagues who have their bikes with power sensor, gps, heart rate monitor, wheels and other high-profile , but have no idea how they will work on that train and that pussy will get better, if you are able to improve something.
(Note to any comments that reached me: yes, pijitos yes, the comic that I expend the paste you crap you do not know to use. Each being spent where they want and waste time as he pleases, but not the beautiful game infectéis, pf). I still ....
Julia Goedecke is a physiologist number one in its kind and has made several laboratory tests to prove everything I'm explaining about the oxidation of fats and their influence on the performance of long distance races.
Julia and her colleagues at the Institute of Sports Science of South Africa conducted a study in 2000 looking for individual differences in fat oxidation through a variety of exercise intensities (rest, 25%, 50 % and 70% VO2max). She came to some conclusions that have practical implications for ultra-athletes Resistance:
# 1. There is wide variation in the amount of fat that is oxidized at the break.
Some athletes use almost 100% of their resting energy from fat, while others only use 25%. This has huge implications for athletes who struggle with body composition. By increasing your rate of fat oxidation at rest, you could lose body fat 4x times faster than currently burning. Not to mention the savings you make of your glycogen stores for your next training session.
# 2. The subjects burned more fat at rest also burned more fat at all intensity exercise (see chart)
Even at 70% VO2max, which burned more fat at rest are still in need of fatty acid oxidation by up to 40% of its needs, while athletes poor fat burning at rest, still burning less independently of the intensity (I think, no?)
So what are the distinguishing factors among athletes such as "Porsche Carrera Turbo" and athletes such as "Toyota Prius" ?
Here is the key. Everything will change depending on exercise intensity in the workouts (and competition).
a) The concentration of free fatty acids in the blood
This is the prerequisite for fat burning at rest and exercise of all intensities. In other words, if your blood is full of glucose are not going to provide stimulus to the muscles to "learn" to use fat as fuel. High levels of free fatty acids, FFA, (low and moderate levels of glucose in the blood) are a prerequisite for burning fat. This has major nutritional implications. If you keep your blood sugar levels high forever, you will never become a fat burner.
b) The fat burning enzymes in the muscle.
Okay, I know, I've spent you're thinking. Looks like an invitation to stop eating carbohydrates and fat you cram. No, not about giving up your cereal and eat cheese fries and greasy, no! What I am saying is that good fatty acids (and talk about them at the time) are indispensable and essential if you want to get the best possible marathon km 30 MI. However, to be able to get by fat also need a quick carbohydrate intake (glucose). Without carbohydrates fats are not burned inside the mitochondria.
c) the mitochondrial content in muscle.
Chuckie V
The media likes to say that the miles make champions. He does not say free. He says it with a long aerobic base work we will increase the number of contractions for each muscle fiber. Mitochondria are small "engines" that burn the FFA, which are the fuel we need to get by.
All this training.
So you have 2 easy ways to become a fat burning machine then you'll appreciate to stay at a high rate in competition:
1. Cutting sugar from your diet (and moderate total CHO intake)
2. More work train in your aerobic zone.
this is a pain but I love it because it works! No I found myself in a home lab, no, just let me advise for guys who know about it and here I hang.
If you got here reading you are very wrong.
I'll put more details of the roll it in future posts.
not be cocoon. Take care, do not eat many carbohydrates, eat good fats and training more ..... aerobically, above.
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