This is probably the number one exercise myth that despite it’s lack of evidence never seems to be truly debunked.
You still even see on the cardio gym equipment to this day heart rate graphs of the optimal zone to burn fat, implying that if you stick in this low zone you’ll lose more weight.
I am hoping that the evidence I am about to show you will debunk this myth once and for all. Continue reading
Having recently completed my first official ‘mini ultra’ 50km marathon, one of the most common queries I received was about when I was going to do my carb loading, so I thought I would put forward my opinion on this concept!
Carbohydrates are stored in the body, and unlike fat, storage space is limited. Our muscles are the primary storage site, however our liver has a small capacity to draw upon for various functions. Upon requirement of energy, stored carbohydrate (in the form of glycogen) is converted into glucose and utilised as fuel.
Now, the body uses two primary fuel sources – carbohydrates and fats. For rapid production of energy, carbohydrates provide the bulk of the fuel. This occurs predominantly during high intensity exercise. At low and moderate intensities, fats contribute a greater proportion of fuel as the process for breakdown is more complex and requires oxygen. At any given time the body is using a mix of these two sources but the contribution of each is dependant upon what we are doing.
The average human body can hold somewhere between 1600-2400 calories of energy from glycogen.
What would be your response if you tuned into the radio – a respectable radio like ABC Radio National – and you heard a leading researcher being interviewed and he was excited about the fact that they are very close to developing a vaccine that would desensitise you to a poison??
Well, this happened to me today, and I was stumped to know what to really think, especially because:
The poison is gluten and the disease is coeliac.
A study recently published in this month’s (Jan 2010) International Journal of Obesity is getting some interesting media attention. Results indicate that adipose (fat) tissue in the bum and thighs have a protective effect against diabetes and cardiovascular disease, as this fat has anti-inflammatory properties.
This is very different to ‘visceral’ fat (that stored internally in the belly) which is pro-inflammatory in nature. the increased inflammation has been associated to decreased insulin sensitivity, which is a pre-cursor to diabetes.
So does this mean that its now OK to be carrying those extra kilos?? well, in reality, those carrying that bum and thigh fat may also be carrying extra weight around the abdominal region. the negative effect of this will cancel the positive effect of the lower fat deposition.
A tip to take from this is that we should be less concerned about what the scales are telling us, and pay more attention to our waist lines. so the tape measure would be a more useful monitoring tool! keep in mind the “how do you measure up” campaign guidelines of 94cm around the waist for men, and 80cm for women. (www.measureup.gov.au)
The good news for the belly storers is that research is pretty clear that it is this fat that will be broken up and released first with exercise. so off that cushy bum and lets do some reps of the stairs!!