![]() In a caloric deficit, on the other hand, one could cautiously argue that burning more fat for fuel could lead to a slightly faster depletion of the adipose energy stores and thus slightly (not by 50%!) accelerate your weight loss. A decrease of which the data in Figure 1 indicates that it largest in the AM (2062☙6 kcal/24-h) trial, and hardly different for the PM (2374☑14 kcal/24-h) compared to the AM/PM trial (2558☑10 kcal/24-h), in which the fatty acid oxidation had been the lowest.įat oxidation up, glucose oxidation down: At first sight, a 47% difference in fatty acid oxidation sounds like a huge advantage, but the fact that you oxidize fat, not carbohydrates does not necessarily mean that this fat (a) comes from your belly and other areas, where you may want to lose it, and (b) will not be restored after the workout. Since the overall energy expenditure was identical in all trials, you should not be surprised that the increase in fatty acid oxidation in the AM group went hand in hand with a decrease in 24h glucose oxidation. ![]() In other words: The higher your cardio induced energy debt (as in doing cardio on empty), the greater the increase in 24h fatty acid oxidation. If you take a look at Figure 2, you will also see that the increase in fatty acid oxidation correlated with the nadir of energy balance ( Figure 2, right). Relative energy balance were plotted on panel (left) and (right), respectively (Iwayama. The 24h fat oxidation, on the other hand, was significantly higher in the 100 min trials and highest, when the 100 minutes of cardio were performed fasted in the AM (1142☙7, 809☘8 and 608±46 kcal/24-h in descending order of its magnitude for AM, AM/PM andįigure 2: Relations of 24-h fat oxidation to average (r = -0.52, P < 0.01) and nadir (r = -0.72, P < 0.01) of The scientists observed that the 24h energy expenditure was similar among the trials (that's why all three bars in Figure 1 have the same height). The contribution of the breakfast, lunch and supper to total 24-h energy intake were 32 %, 34 % and 34 %, respectively.įigure 1: 24h fat and glucose oxidation during the two trials (fed condition) measured pretty reliably ![]() The macronutrient composition (15 % protein, 25 % fat and 60 % carbohydrate) and timing of the meals was identical for all conditions. ![]() full stomach, the effects of the duration and the time of the day, once in energy balance (2464 ± 75 kcal/day inĭay 1) and once in an energy deficit (3544 ± 127 kcal/day in day 2). Thus, the actual experiment that was designed to investigate the effects of "cardio" on empty vs. two sessions of 50 min exercise before breakfast and after lunch (AM/PM),Īll the exercise sessions were performed at the same relatively low intensity of onlyĦ5% of the subjects' individual VO2max and repeated the day after under different caloric conditions.100 min exercise before breakfast (AM),.In the experiment the nine young male endurance athletes, whose mean age was 23.2 ± 2.7 years of age (height: 168.4 ± 5.7 cm | weight: 59.5 ± 1.2 kg | body fat: 11.6 ± 0.6 %) and who had a relatively high cardiovascular fitness (O2max was 71.7 ± 6.4 ml/kg/min), performed three different types of exercise at different times in the day during a 42h stay in a metabolic chamber.
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