The Truth
The body does burn a higher percentage of calories from fat in the fat burning zone or at lower intensities. However, at higher intensities (70-90% of your maximum heart rate), you burn a greater number of overall calories, which is what matters when it comes to losing weight. The chart below details the fat calories expended by a 130-pound woman during cardio exercise
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เปรียบเทียบการเผา FAT ที่ระดับ ความหนัก-เบา ให้ดูดังนี้
The implication from all this research is that if you wish to burn maximum amounts of fat then you should train in the 68 to 79% MHR window. The reality is that if you train at higher intensities you can burn just as much fat.
--If you cycled along at 50% VO2max, fat would provide about 50% of the energy you needed to keep going.
--If you cycle along at 75% VO2max, fat would provide 33% of the required calories. Thus, the slower workout sounds better from the fat breakdown perspective - or does it?
A moderately fit athlete exercising at 50% VO2max generally consumes about 220 Calories during a 30 minute workout. If the same athlete works out at 75% VO2max, 330 Calories are burned during the same period. Of course, 50% of 220 Calories and 33% of 330 Calories yield an identical number of calories coming from fat - 110 Calories.
http://www.brianmac.co.uk/fatburn.htm
จะเห็นได้ว่า
การออกแรงหนักกว่าได้ 330 Cals VS ออกแรงเบากว่า 220 Cals
แต่เผา Fat = เท่ากัน นั่นคือ 110 Cals ครับ
แก้ไขเมื่อ 06 ส.ค. 54 16:17:57