05/31/2020
✅Most basic activities we do in life are aerobic, unless its an explosive sprint, a fight or weight training.
✅Fatmax training a.k.a. LISS a.k.a. steady state a.k.a. Zone 2 training is typically only performed by endurance athletes however, speed/strength athletes, physique athletes as well as average people can benefit tremendously from this type of training.
✅Fatmax training is the maximum rate at which your mitochondria burn fat through beta oxidation. This type of training increases mitochondrial efficiency and can maximize your ability to burn fat! Fat oxidation is unique and individualized. Some people are inherently better at it than others. Elite endurance athletes are the best examples of mitochondrial efficiency. That’s why they can perform an activity (bike, run, swim) for hours on end at a pace that would crush the rest of us.
✅You can find this level of intensity by using an Aerobic Threshold Test. The more you train in this zone the more your efficiency improves and therefore you’ll need to increase the intensity of it commensurate with your improved efficiency. **This is also 1 of the reasons why after weeks of doing fasted cardio it doesn’t seem to work as well.
✅Individuals with pre-diabetes, diabetes or elevated HA1c have impaired beta oxidation in mitochondria and will burn fat less efficiently.
✅Many may be familiar w L-Carnitine or have heard it’s good for fat loss. L-Carnitine is an amino acid needed to transport fatty acids across the mitochondrial membrane for beta oxidation.
✅About 3 hrs per week minimum is needed to improve mitochondrial efficiency. This can be performed on any cardio equipment, walk, swim, jog, bike, roller blade, cross country ski etc.
✅You’re only as good as your weakest link and if you want to maximize all the dieting and workouts you do, then you’ll want to add Zone 2 training to assure your furnace is running optimally
