Running and losing weight

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Recently, there was an article in the NRC discussing increased fat burning through slower running. Because this was a brief piece, we'd like to shed more light on the topic for you.

Firstly, it's important not to confuse fat burning with weight loss. Fat burning is an energy system that is always altijd active and only affects your weight when you are in a negative energy balance. As you may already know, fats provide more than double the energy per gram compared to carbohydrates (sugars). Because the body is highly efficient with energy, it prefers fat burning.

There are a few conditions to consider:
1. Breaking down fat cells requires surplus oxygen.
2. Higher intensity exercises divert more oxygen to muscles, reducing fat burning capacity.
3. Lower intensity exercises allow more oxygen availability for fat breakdown.

Therefore, during lower intensity exercises, more oxygen is available for fat burning. However, due to lower intensity, less fuel is needed to supply energy to the body.

So, what should you do?

Firstly, ask yourself why you are running:

- Are you running to cover long distances?
- Optimize fat burning by running at an intensity where you can speak sentences but not sing aloud. As your fitness improves, you can absorb more oxygen at a higher heart rate, enabling longer periods of optimal fat burning.

- Are you running to lose weight?
- Ensure you maintain a sustainable intensity level that you enjoy and motivates you to run regularly. Additionally, maintain a negative energy balance through diet.

Interested in learning more about running, fat burning, or weight loss? Everyone at Make a Move can explain everything to you, so don't hesitate to ask us!

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