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To perform physical activity our body needs fuel to produce enough energy. Muscles are able to use two types of fuel: glucose (which comes from sugars and carbohydrates ingested and stored in muscles and liver) and fats (which is present in muscles and fatty tissues).

During the first 20 minutes of exercise the muscles are using glucose and oxygen to produce energy. Both are provided via blood stream. If the exercise continues for more than 20 minutes, the metabolism within the muscles changes and fats are used in more quantities than glucose. So, to burn fats, we need to work out more than 20 minutes to begin using them as fuel.

But there are two things that we need to keep in mind. First, when the exercise is too rapid the amount of oxygen that reaches the muscles is not enough because the blood is not able to supply it in sufficient quantities to perform aerobic metabolism and anaerobic metabolism takes place which is only possible in the presence of glucose; the body cannot use fats without oxygen, it means that, in order to burn fats, the activity has to be moderate and not too fast, to allow adequate amount of oxygen to be present in the muscles.

Second, the person, in order to use fats efficiently as fuel, has to be trained. Muscles find easier to utilize glucose as fuel, so, in the first days of training, the person uses more glucose than fats to produce energy. As the activity is performed for more days, muscles begin to produce enzymes to use fats and then glucose is used less. The blood provides fats that come from the body fat reserves and the person loses weight.

Which exercises are useful to burn fats? These have to be slow paced exercises that are done for a long time and involve most major muscle groups. Aerobic exercises (which allow the muscles to receive enough oxygen) performed for more than 30 minutes consume slowly the fat from the body stores and the person begins to perceive the benefits in a short time. Walking is an excellent aerobic exercise; it is easy to do and does not require special training. We can start walking with comfortable clothing and shoes for 15 minutes initially and gradually increase the time to 45 to 60 minutes daily. Riding a bike is another good exercise, we need to find a safe place to do it and begin gradually as well. Swimming, dancing, jogging and stairs climbing are other examples but I don't want to continue without saying that any person with a chronic disease or another condition should consult the doctor before starting any kind of training, as well as if we don't feel fine while doing an activity we should stop and see a physician. Exercises must be accompanied by adequate ingestion of fluids and nutrients in order to have a good outcome.

My advice is to get away from inactivity and begin to burn those pounds of extra fat. We will feel healthier physically and mentally.

Learn more about this author, Grettel V..
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