First, fat contains twice as many calories as sugar, so it is naturally difficult to consume.
There are three main energy-supplying substances in human body, namely sugar, fat and protein. Everyone is losing weight, and the main thing they want to lose is fat. In fact, all three substances can release energy, but they release different heat with the same weight. Let's take a look at the table below, which is the heat released by the decomposition of 1g energy-supplying substances.
1 g heat released by decomposition of energy-supplying substances
Sugar? 4. 1 calorie
Fat? 9.3 calories
Protein? 4. 1 calorie
Now you can understand why fat is so difficult to consume ... fat is the main form of human body heat storage, and it is always the best hidden, and it contains the highest amount of heat. Give a chestnut. You burned 300 calories through exercise. If all these calories are provided by sugar, the sugar in your body will be reduced by 73g after exercise. But if all these calories are provided by fat, then your fat will be reduced by 32g. The difference is more than double ...
Second, how many calories does running for half an hour consume?
Then let's see how much fat we can consume after running for half an hour.
The calories consumed by running are determined by time, speed and weight. The longer the time, the faster the speed and the greater the weight, the more calories will be consumed. A person weighing 60kg, running at a pace of 6:00, can consume 10 calories per kilogram of body weight per hour, so the calories he can consume after running for half an hour are
60× 10× 0.5 = 300 kcal
What is the concept of 300 calories? The average normal person consumes about 2000~2800 kcal a day, while the average person consumes about 200~300 kcal when running for half an hour. Running for half an hour consumes about 10% of the total energy consumption in a day, which is actually quite a lot.
3. How much of the calories consumed by running for half an hour come from fat?
If you think that all the calories consumed by running for half an hour come from fat, it is wrong to mix sugar and fat to provide energy during exercise. The following table provides the energy supply ratio of sports sugar and fat with different intensities, as well as the actual energy consumption level. It can be seen that slow heart rate is low, fat energy supply ratio is high, fast heart rate is high, and fat energy supply ratio is low. Except for extreme strength, sugar and fat are almost all mixed energy sources.
Energy supply ratio of sugar and fat during different intensity exercise
Running at a pace of 6:00, the heart rate is about 145- 163, the energy supply ratio of fat is 60%, and the energy supply ratio of sugar is 40%. Then, we can calculate that a person weighing 60 kg will consume 300 calories if he persists for half an hour at the rhythm of 6:00.
300× 60% = 180 kcal
This means that running for half an hour can consume about.
180 ÷ 9 = 20g of fat
Through the above calculation, we can clearly see that running for half an hour every day theoretically consumes only 20 grams of fat, even if there is a slight deviation, the deviation will not be too great.
Some people say that human body fat consumption is more complicated, unlike the calculated results. How much fat can you actually consume? If the result is calculated scientifically and rigorously, it is 20 grams. Even if you eat more fat, it is more than 30 grams, but less than 10 gram. Others say that excessive oxygen consumption after exercise can also lead to fat consumption, which is true, but the maintenance time of high metabolic state after exercise is extremely limited, that is, half an hour to 1 hour. Excessive oxygen consumption after exercise cannot produce a lot of energy consumption, so it is impossible to produce a lot of fat consumption after exercise. Fat burning is mainly during exercise.