Quote:
Originally Posted by LadyAtkinz
Well WHAT DOES THE BOTTOM PART OF WHAT U WROTE MEAN? How much carbs,do U have to eat to get Ur heart rate up to 90%? Also U mentioned somethin' about "losin' weight fast"...The sound of that was nice LOL...As for me im eatin about 0-20 carbs daily and walkin/joggin on a treadmill for 30 minutes for now,than I will "BUILD UP TO RUNNIN" later.I run about 1.5 miles daily with a speed of 2.5-3.0---> that good? Thanx,Laura
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That sounds like a sensible way to start.
You need enough carb in the blood to fuel running. All day long you are burning a mixture of fat and carbs. At low heart rates it is mostly fat you are burning for energy. At high heart rates, such as during a 100 yard sprint, you are burning mostly carbs.
How much carb? That depends on your energy usage. 20 grams a day is very little. Unless you're the size of a sparrow, I imagine that 20g won't carry you far at a run.
Example: Yesterday I ran 30 miles. For breakfast I had lowfat fig newtons and a glass of soy milk. For the run I had a 250 calorie powerbar every 60 minutes. If my math is correct, they're about 60 grams each. During the 6 hour run I drank 5 liters of gatorade at about 50 grams per liter.
Adding it all up comes to a little under 500 grams of carb. At my weight, (170 pounds) I use around 125 calories per mile or 3750 calories for the 30 miles. Or about 1000 grams of carb. So I definitely used up all of the carbs I ingested, plus about 500 grams more.
The point is to find out how much or little carbohydrate you need for running. By having carbs right before and during my run, it was all metabolized without the need for insulin. The whole point of low carb diets is to suppress insulin. The exercise goal is to have enough to prevent "bonking". That's when the body has run out of stored carbs. At that point you would not be able to run at all. That's been my experience anyway. For much of the run I was right on the verge of bonking but the powerbars saved me.
Studies have shown that if you can get your heart rate up to 90% of maximum for short periods you stimulate growth hormone (GH) secretion. GH has an anabolic effect on the body; better fat burning while stimulating muscle growth. These studies show much greater weight loss when working at 90% max heart rate when compared to a jogging pace.