Aerobic exercise is large-muscle, dynamic, moderate to high intensity activity that you perform for prolonged periods of time. It burns calories, or energy, and uses your cardiovascular, respiratory and musculoskeletal systems during the activity. Even after aerobic exercise is completed, your body is still burning energy at a higher rate than normal. Fat oxidation, or breakdown, is increased after aerobic exercise, but carbohydrates and protein are still important.
Energy During Aerobic Activity
Carbohydrates are the most readily available form of energy in your body, according to the National Strength and Conditioning Association. They are faster and easier to break down than body fat and are the first choice during exercise. When you perform aerobic exercise, your body uses and depletes its glycogen, the stored form of carbohydrate. Your body will also burn a percentage of fat as well to continually fuel your workout.
Energy After Exercise
Your metabolism is elevated for up to 24 hours after completion of exercise. Your body will still be burning carbohydrate because it always needs carbohydrate. However, fat oxidation is also increased during this period of time. Fat is an essential nutrient, but since most people in the United States are considered overweight, they need to burn excess body fat from their bodies. Performing regular sessions of aerobic exercise will burn fat in the hours after you finish your session.
Nutrient Replenishment
You must replenish nutrients lost during exercise so that your body can recover and continually burn fat. You have a "window of opportunity" after exercise that is the optimal time to replenish the body for the recovery process, according to Scott Josephson, MS. Primarily, you need to replenish carbohydrates, electrolytes and fluids after aerobic activity. However, if the activity was intense, you may have caused some microscopic muscle damage, which is completely normal. Including protein as well as carbohydrate following you workout can help your body function at its best.
Considerations
How much fat you burn after aerobics depends on the duration and intensity of your sessions as well as how often you perform aerobic exercise. If burning excess body fat is your goal, perform aerobic exercise five to seven days each week for 30 to 60 minutes per session. Keep your intensity moderate to high, and choose activities that you enjoy. Swimming, walking, running, cycling or fitness classes are all aerobic activities. Start slowly if you are new to exercise and gradually increase frequency, intensity and duration until you are performing the recommended amounts of activity.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American College of Sports Medicine: Resistance and Aerobic Exercise Have Similar Effects on 24-h Nutrient Oxidation
- Adventure Sports Online: Exercise Afterburn
- National Strength and Conditioning Association: Recovery Nutrition
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
Member Comments