: Stacie-Exercise intensity vs longer??

[Guest guest]

> Gail,

I know you said you are working on speed but I asked Stacie for more

info on why intensity is better, for my info too :-) because for awhile

I was doing what you have been, going really long, sometimes a few

times a day and then I had it explained to me about going faster for

shorter time. Anyway, here is what she said:

> For fat loss, however, it is better to increase your intensity. This

> is an argument I will forever be struggling with ever since it became

> mainstream that you burn a higher percentage of fat for fuel than

> carb when the intensity is lower. Maybe so, but you burn far fewer

> calories going slower, including fewer fat calories, than picking up

> the pace. It's during high-intensity exercise--when more carbohydrate

> is burned--that fat loss more readily occurs because more calories

> are burned. 

>

>

> HOW FAST SHOULD YOU EXERCISE?

> If you want to reduce body fat, two approaches will work: Low-

> intensity exercise for a long period of time or high-intensity

> exercise for a shorter period of time. Look at these comparisons of a

> 30 minute workout:

>

> LOW INTENSITY

> Fuel use: 40% fat, 60% carb--96 fat calories, 144 carb calories.

> Total: 240 calories burned.

>

> HIGH INTENSITY

> Fuel use: 24% fat, 76% carb--108 fat calories, 342 carb calories.

> Total: 450 calories burned.

>

>

> High intensity also boosts your fitness level and increases your

> protection from heart disease. To add intensity, gradually add 10% to

> your speed each week or simply add " energy sprints " into your walking

> routine: Walk for 5 or 10 minutes then pick up the pace or jog slowly

> for 2 minutes, then slow it down again for 5-10 minutes. Each week

> increase the amount of time in your speed interval and decrease the

> amount of time on your walking interval. When you reach apoint you

> are comfortable with, increase your speed in those intervals.

>

> ~Stacie

>

>