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Date Posted: 11:10:16 02/19/04 Thu
Author: J.R.Smith, c.f.t. ISSA
Subject: How to burn fat with Metabolic Activation Sprints or High Intensity Training Cardio Part ll

Something of which you may want to take note in making a decision on this given the example provided by Patrick is that the TOTAL distance in the HIIT method is greater and that the calories burned per mile are in fact decreased (remember that rate x time = distance, and distance is the total amount of WORK done--ie the amount of ENERGY utilized)(see below):
If you weighed 150 pounds and were to walk at a constant rate of 3 mph for 60 minutes you would burn approximately 4 calories per minute or 320 calories in 60 minutes. The energy to fuel the first 30 minutes would be predominantly glucose with a gradual shift of fat the remaining 30 minutes. The first 30 minutes might be an 80/20 carbohydrate to fat energy mix with the remaining 30 minutes switching to a 80/20 fat to carbohydrate mix. If you were to use high intensity inteval training in a 60 minute period and walk at 3 mph for 45 minutes of the time and sprint for a total of 15 minutes (90 seconds walking and 30 seconds sprinting would = 45 mniutes walking and 15 minutes sprinting) at a time you would burn 4 calories per minute or 180 calories walking and approximately 16 calories per minute sprinting or 240 calories sprinting for a total of 400 calories burned rather than 320. ---------------------------------------------------------

The average number of calories burned per mile of walking is computed as 320/3 = 106.67. Now let's compute how many miles we are actually covering in the walk-sprint training. If we are walking at 3mph for 45 minutes, we compute .75 (3) = 2.25 miles walking. Now, if we are burning 16 cals / min sprinting, it can be inferred that we are traveling at 4 times the walking pace (ie the rate) of 3mph. This means that we are running at 12mph for a total of 15 minutes. Taking 12(.25 hrs) = 3 miles sprinting. So TOTAL DISTANCE TRAVELED in 60 minutes of time is 2.25 miles walking + 3 miles sprinting = 5.25 total miles. Now, if we have burned 400 cals over a 5.25 mile distance, that comes to 400/5.25 = 76.19 cals per mile...about 30 cals per mile fewer than in the walking scenario.

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