Many people think that performing static cardio (on a bicycle, a treadmill or on the elliptical) is ideal for losing body fat. So they make a plan on some machine, with a gradual advance and that allows them stability for 45 minutes or more.
Personally, I think it’s not the best choice. It is much less physically exhausting and most people who defend this type of training have the archaic thinking that walking, jogging or using a cardio machine means that you are doing aerobic exercise.
And they are not completely confused, but it is not so simple. I show you some information about bioenergetics, the storage of body fat and how to fight against subcutaneous adipose fat.
You are “fat” inside, although physically
The human being has an almost unlimited supply of fat, although physically it is not shown. That is, even if you are thin, you have an ample supply of fat as an energy fuel.
A person with 10% body fat (is a fairly low percentage) has about 15,000 million fat cells. Those cells can have about 67,000 calories, so they could provide us with 2,000 calories a day for a month.
So we could spend a month without eating and probably our heart would still be beating. Of course, we would need to stay hydrated during that period of time, but it is certainly a surprising fact.
But we also have bad news. Our body also has sufficient reserves of intramuscular fat, glycogen stored in the muscles and liver, circulating fatty acids in the blood and glucose transported in the blood to provide energy for most daily activities.
Fat adipose stored in our body is only used in extreme conditions. When the fat passes as storage, it becomes a last resort of energy. For the body to depend solely on fat, we have to carry a specific discipline of nutrition and exercise.
Unfortunately, if you can pinch it well, you will need a lot of discipline to eliminate it.
Why does not the static cardio work?
From the point of view of the effort-benefit relationship, exercising with little effort (static cardio) can burn more fat in a relative way, but not absolute.
When we are exercising at low effort, our body pulls energy sources such as stored glycogen, intramuscular fat and glucose circulating in the blood. So to train with minimal effort with the intention of exclusively consuming fat as energy, is a futile effort.
Less intense activities burn more relative fat, but in small amount.
How can you really burn fat?
To burn fat at a maximum level, the exercise must be with high effort, with resistance training that conserves the muscle and with immediate depletion of energy.
You will have heard about how training with high intensity can exhaust the energy reserve immediately. The depletion of blood glucose, intramuscular fat, free fatty acids and glycogen stored in the muscles, implies that the body has to obtain energy from another source. And here we force you to use adipose fat in two ways!
When you finish training, the body empties itself of the immediate energy sources, so it needs stored fat to aid in recovery. If your post-workout snack is adequate, you will get back the energy and nutrients lost; but if you only recover a little bit (although providing the right nutrients), you can continue to extract energy for recovery from stored fat.
In addition, it is not played with that the body maintains metabolically active muscle tissue. This is one of the reasons why resistance training does not work as it should. Very few people are encouraged to introduce it to their fat loss plans, even though resistance training conserves and increases muscle mass.
When we stimulate muscle tissue through this type of training, the body is forced to take advantage of stored fat to obtain energy in recovery. So if you really dream of a thin physique, you just have to step on the weight room too.