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four to five calories per minute.) By comparison, high intensity skinfold exercise uses a smaller percentage of fat, but this smaller percentage (along with carbohydrate) is being burned at a much higher rate (e.g. 10 to 13 calories per minute.) Thus, as Wilmore points out, the total amount of fat burned is greater during high intensity exercise (70 to 75% of skinfold V02Max) compared to a similar duration of low-moderate intensity exercise (40-60% of VO2Max). Many aerobic instructors have confused the proportion of skinfold fat used as fuel with the more important rate of fuel utilization, which is a key concept in exercise induced body fat loss. The bottom line is that when the goal of an exercise program is to lose weight, the exercise should create a caloric deficit. To lose a pound, an individual must expend 3,500 calories, whether those calories come from fat or carbohydrate.
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