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Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories fitness components burned. Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned. By doing the high-intensity work, you've just burned 14 more fat calories fitness components in half the time. Starting to sound good? There's more... --- Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to fitness components nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all. High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long! --- Low-intensity exercise does nothing to build or support muscle mass.
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