oxygen uptake used for running inside
versus outdoors.
In fact, many people think the
“dreadmill” feels harder. Runners on
treadmills who were asked to replicate
a pace they had previously run on a
track, for example, jogged more than
two minutes per mile slower. Irene
Davis of Harvard Medical School, who
studies the biomechanics of running,
blames the treadmill’s forcing them to
stay at one speed, which is unnatural.
For those who still use a treadmill,
Davis recommends adjusting the
speed and the incline according to
how you feel. “Anything constant is not
a good thing for your body,” she says.Does exercising slowly burn
more fat?
no. The idea of the “fat-burning zone”
starts with the fact that the body can
quickly turn carbohydrates into fuel,
so they are called upon in an intense
workout. Fat is burned more slowly,
making it an ideal fuel for a slow pace.
Unfortunately, while it is true that
we burn proportionally more fat than
carbohydrates at a slower pace, the
amount of both burned will be much
higher at higher intensities. So keep
up the pace!What should I be eating?
nothing. For a light workout, don’t
eat immediately before. While elite
athletes will get more power if they in-
crease their carbs for a few days before
a big event, those who are exercising
to stay healthy and lose weight don’t
need that energy boost. Researchers
at the University of Bath asked over-
weight men to walk for an hour on a
treadmill on an empty stomach and
after a heavy breakfast. Sure enough,
samples taken from their fat tissue
afterward showed that more fat was
used to fuel the exercise when the men
fasted than when they had eaten.
Post workout, eat protein, which
provides the building blocks required
for replenishing muscle, says Louise
Burke, head of nutrition at the Aus-
tralian Institute of Sport. She rec-
ommends eating about 20 grams of
protein (the amount in about 3 eggs,
1 cup of lentils, or 3 ounces of lean
beef ) within 30 to 60 minutes of fin-
ishing an exercise session to build
new muscle. In addition, include
20 grams of protein in every meal the
following day.new scientist (january 2018), copyright © 2018 by
new scientist ltd., reprinted with permission by
tribune content agency, newscientist.com.Confidential Lesson
I learned only one thing in private school, and obviously
I can’t tell you what it is, because it’s private.
@rachelle_mandikReader’s Digest How to Get in Shape
24 february 2019 | rd.com