What Type of Exercise Burns Fat?

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In this video, Dr. Berg talks about the difference between low intensity exercise and high intensity exercise. Low intensity exercise or Aerobic (means with oxygen) is very good for stress, adrenal issues, adrenal fatigue syndrome and for good quality of sleep. For the first 25minutes of walking you are going to burn your sugar then after 25 minutes, it is all fat burning. While for the high intensity exercise or Anaerobic (without air, full body high intensity interval training, it is primarily burning sugar but the fat burning occurs through hormonal waves that happen during sleep 14 to 48 hours delay. A good high intensity interval training should be between 20 to 40 minutes long.

Low Intensity Exercise (Aerobic) Benefits:
• Lot of Oxygen
• Low Stress
• Improvement in Brain Function
• Help Regenerate Brain Cells

Key to High Intensity Exercise (Anaerobic):
• Don’t over-train
• Don’t do frequently – Give the body time to heal and recover
• Keep carbs low

So commonly I get a question, what type of exercise burn more fat, aerobic or anaerobic? So let’s just kind of cover that. Low intensity is called aerobic that means with air. High intensity is called anaerobic without air. Now this definition of aerobic is differently than if you were going to do a type of exercise called aerobics. So there’s two different definition some people have a confusion with that but the low intensity type exercise would be walking, light swimming, riding your bike to the point where you are not huffing and puffing you can talk to someone, you’re not out of breath. The advantage of doing this is you get a lot of oxygen you get lower stress, you get improvement in brain function. It actually will help regenerate brain cells which is really good. But when you do low intensity of exercise. The first roughly 29 minutes or let’s just say a half hour, you’re burning up all your stored sugar then after that then your body is tapping into fat. Now it’s not a tremendous amount of fat because it’s low intensity but it is burning some fat and that would be the time after about a half hour. So if you were to work out 45 minutes, you have about 15 minutes of actual fat burning. But there’s another benefits of low intensity. Now let’s talk about high intensity, well when you’re doing high intensity you’re burning up your sugar for sure, you’re not going as probably as long the time period that you’d want to exercise would be between 20 to 40 minutes. Don’t go over 40 minutes, it’s better to actually increase your intensity make it more difficult but work out shorten than to go longer. Now what happens is that the fat burning is delayed 14 to 48 hours later when you’re sleeping. You don’t see a lot of benefit during this workout because it’s just a stress. It’s in the body’s adaptation that you then see the benefit of fat burning in more strength more cardiovascular endurance because you’re actually increasing growth hormone.The key is not over training don’t do too frequently, I’ve had people go from exercising 5 days a week to 1 day a week and get massive benefits..

Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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