sprinting are two great examples of sugar metabolic exercise. When a person weight trains they lift a weight that demands a lot of energy. To get the muscle to con- tract with an opposing weight against it forces the respiration rate of the muscle to rise dramatically and to alter a shift in the oxygen demand. Without oxygen the muscle begins to shut off. When the muscle shuts off the contraction ceases. Before the muscle shuts off it is still working on its re- serves to produce energy. The muscle uses sugar to produce energy for short duration of moderate to high intensity exercise, this is known as anaerobic glycolysis. Anaero- bic glycolysis only lasts for a short period of time about one to twenty reps of a weight lifting set. By resting for about six deep breaths allows the body to get oxygen back into the blood stream and allow the person to perform another set of the resistance. Blood sugar is burned off first dur- ing the first few sets of the exercise. After that, it is up to the stored glycogen in the muscle cell to keep up with the short-term energy system. Aerobic enzymes will also get bigger the more you challenge the cardiovascular system during aerobic train- ing. What this means is that when you are finished with an exercise bout and you eat carbohydrates again, later after the work- out, the muscles will be able to consume more sugar and store more of it in the liver and muscle for the next time you workout. Aerobic enzymes will also get bigger the more you challenge the cardiovascular system during aerobic training.
What Is The Best For Burning Fat: Aerobic Exercise or Resistance Exercise?
I say resistance exercise is the greatest fat burner of all. The reason why resistance training is the best is because it produces the greatest thermogenic effect. A thermo- genic effect is when the muscles heat up and become more permeable to allow fat, sugar, amino acids, vitamins & minerals, water into the muscle cell. The key to keep- ing fat off the body is to allow the muscle to burn it up. If the muscle produces a thermogenic effect for long periods of time, say two to six hours after exercise, then the ability of burning fat becomes that much greater. The difference between aerobic and anaerobic exercise is that aerobic exer- cise is good for burning fat while you are exercising within the aerobic levels of the intensity. Meaning as long as your body is working within a certain heart rate for a pe-
riod of time (30 to 60 minutes) and you are able to sustain the activity without stopping then you could be burning more fat than sugar. However, once you stop the aerobic activity fat metabolism halts. Now when you perform resistance training, the primary fuel you are burning is sugar and not fat. But when you finish the anaerobic exercise and you are resting, depending on the intensity of the exercise, your body will increase in heat producing a greater thermogenic effect. Here is the best part, when the muscles are exhausted due to moderate to high intensity exercise and there is a lot of repair needed to the muscle tissue, the body, re- sponds to the need by allowing the receptors of the muscle cells to open and stay open to allow fat to enter into the cell to provide continuous energy for the depleted muscle. This process can last from two to six hours after a resistance training event, depending on the amount of muscle used and the intensity of the exercise. Resistance training has the ability to burn fat much longer than aerobic exercise making it the best way of burning overall body fat. Aerobic exercise only produces a short duration of fat burning, and the more aerobically fit a person becomes the better the body becomes at conserving fat to be burned. The net loss of fat burn was less than when the person was unfit. If resistance training is performed correctly then the person will never adapt to the exercise allowing for a continuing thermogenic effect. However, if you overtrain and/or do too little then you compromise the whole system. Aerobic and anaerobic training are essential for activat- ing muscle tissue. With True Bodybuilding
if the exercise programs are done correctly then the cardiovascular training is built into the exercise, therefore, doing extra aerobic exercise is not necessary. Exercising on a regular basis will help increase the activity of the muscle and help develop the aerobic and anaerobic enzymes of the muscle. The bigger the enzymes become the greater amount of fat and sugar the muscle can consume and burn. Also, the furnace (mitochondria) of the cell gets bigger in size allowing for a greater ATP (adenosinetriphosphate) pro- duction. ATP is the high energy compound that sustains life. Not everyone is created equally. Some people are just born with superior genet- ics that allows them to metabolize fat and sugar at a high rate and activate more muscle tissue, while others have a hard time trying to activate muscle and metabo- lize fat and sugar. It is written in everyone’s DNA how many muscle cells a person will have and how big the aerobic and anaero- bic enzymes and mitochondria’s in the muscle cell will get. Genetics play a big part in how successful your training efforts will become.
Daryl Conant, M.Ed, is an Author, Exer- cise Physiologist, Natural Bodybuilder, and owner of Fitness Nut Enterprises in Kennebunk, Maine. He has devoted his life to the pursuit of fitness and nutrition. Over the past 25 years, Daryl has taught thousands of people how to exercise and eat correctly. He is available for consul- tations and can be contacted at www.
darylconant.com.
Dr. Rudy Mueller Functional Medicine and Chiropractic Find and Address the Cause of Your Symptoms!
• Digestive Disturbances • Fatigue • Weight Management • Insomnia
• Joint & Muscular Pain • Female Hormone Issues • Headaches • Depression
Dr. Rudy Mueller is a board certified licensed chiropractic physician and a certified functional medicine practitioner at True North Health Center in Falmouth, ME. He is accepting new patients and can be reached at his office (207) 781-4488
www.EssentialLivingMaine.com 23
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