{"id":89018,"date":"2017-06-26T09:39:25","date_gmt":"2017-06-26T07:39:25","guid":{"rendered":"http:\/\/deploy.frankfurt-marathon.com\/?p=89018\/"},"modified":"2017-06-26T09:39:25","modified_gmt":"2017-06-26T07:39:25","slug":"fat-metabolism-training","status":"publish","type":"post","link":"https:\/\/www.frankfurt-marathon.com\/en\/fat-metabolism-training\/","title":{"rendered":"Fat metabolism training"},"content":{"rendered":"

[vc_row][vc_column width=”2\/3″][vc_column_text]Through training in a sober nutritional state or by reducing your carbohydrate intake, many athletes talk about a faster increase of fat metabolism, which results in a higher performance levels.\u00a0 But be careful: Don\u2019t apply this to the wrong use, warns the nutrition expert Dr. Katrin St\u00fccher about the risks as well as for your health and also the sports performance.<\/p>\n

Sober training sober approach<\/strong><\/p>\n

The theme training while sober is very present at the moment.\u00a0 The reasons being is that most people think, that this is the best method to increase their fat metabolism.\u00a0 This is the trend for the last 2 years and it began the same time as the \u201cLow-Carb Diet\u201d, meaning provided oneself with very little carbohydrates.\u00a0 I think this trend is stuck in the head of many athletes.<\/p>\n

First, the term \u201csober training\u201d should be explained, since there are different methods to improve the fat metabolism.\u00a0 The sober training takes place like the name states in a sober state.\u00a0 What this means for athletes is after a person wakes up, they should only drink something, but no intake from food and then should start their training.<\/p>\n

What happens when training while sober?<\/strong><\/p>\n

In your body, there are 2 reserves for glycogen, the reserve form of carbohydrates: in your liver and in your muscles. \u00a0Overnight, the glycogen in your liver sinks.\u00a0 This glycogen in your liver serves to keeps up the sugar levels and also supplies the brain and the red blood cells and nerve cells with glucose.\u00a0 Whoever trains in a sober state, such as cycling or running, is training with a near empty liver glycogen reserve.\u00a0 To keep the brain supplied and the blood cells and nervous system, can your body in an emergency state start to break down ketones and from this get the necessary energy needed.<\/p>\n

This situation should not be so long, since the body is very strained and delivers less energy efficiency.\u00a0 Why training in a sober state, your blood sugar level is very low.\u00a0 This can lead to an increase in concentrations problems.\u00a0 That\u2019s why one should choose wisely when cycling or running mornings, because tripping over roots can be avoided.\u00a0 Also, by training in the weight room, such as curls, bench pressing etc., is it even more important to pay attention.<\/p>\n

What should one pay attention to by training when sober?<\/strong><\/p>\n

A sober training should be a maximum of 90 min.\u00a0 One who does this longer brings their body to extreme low sugar levels.\u00a0 First sign of this is sweating, heart palpitations, paleness around the lips and nose, ravenous appetite, concentration problems, dilated pupils and shaking.\u00a0 It the symptoms increase because of the last of energy to the brain, the results can be headaches, and or speech and sight problems.\u00a0 Regarding the performance increase, is this risk by training while sober, that even though they improve their fat oxidation rates and fat metabolism, intensive training session are neglected, so that the Basic Condition level 1 is no longer possible in a sober state.<\/p>\n

Fat metabolism training: Doesn\u2019t always have to be in a sober state.<\/p>\n

More often, the term to the topic fat metabolism training is often misunderstood.\u00a0 A sober training is the sober training that takes place in the morning.\u00a0 This is only one way to improve your fat metabolism.\u00a0 The fat metabolism, can also be trained in a non-sober state.\u00a0 Important here is that 1 to 2 hours before the training, not to intake anymore carbohydrates.\u00a0 If you can train in the limits of 60 to 70 percent of your maximum oxygen intake, you can optimize your fat metabolism.<\/p>\n

Interesting are some studies, that showed how the carbohydrates intake during that training, did not affect the fat oxidation rate and with this, to improve the fat metabolism, you can add carbohydrate power to your drink bottle.<\/p>\n

Suggestions for the training practice.<\/strong><\/p>\n

A fat metabolism training, doesn\u2019t always have to be sober in the morning.\u00a0 I suggest 80% of the weekly trainings sessions to be trained in the Basic Condition Level 1 level and 20 % should be in an intensive level.\u00a0 Like I stated before, one can generally say, that with an improvement of the fat metabolism, that the carbohydrate metabolism worsens.<\/p>\n

This is why it is important not to leave out any metabolism trainings and to find a healthy compromise that your body orthopedically and muscularly can withstand.\u00a0 One shouldn\u2019t do more than 1-2 sober trainings sessions weekly.\u00a0 That means, the other trainings sessions should take place in Basic Condition Level 1 and only take place with an filled up liver glycogen reserve.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_single_image source=”featured_image” img_size=”medium”][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column width=”2\/3″][vc_column_text]Through training in a sober nutritional state or by reducing your carbohydrate intake, many athletes talk about a faster increase of fat metabolism, which results in a higher performance levels.\u00a0 But be careful: Don\u2019t apply this to the wrong use, warns the nutrition expert Dr. Katrin St\u00fccher about the risks as well as for ganzen Artikel lesen…<\/a><\/p>\n","protected":false},"author":707,"featured_media":12731,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[353],"tags":[9878],"yst_prominent_words":[10031,9983,10034,10025,10004,9980,10037,10016,9992,10010,10019,9995,10013,9989,10001,10007,9986,10022,9998,10028],"class_list":["post-89018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-marathon-news","tag-nljune2017"],"acf":[],"newsThumbnail":"https:\/\/www.frankfurt-marathon.com\/wp-content\/uploads\/Frankfurt-Marathon_1500_cg_marathon_13-7879_16714682525_o_-448-360x202.jpg","_links":{"self":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/89018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/users\/707"}],"replies":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/comments?post=89018"}],"version-history":[{"count":1,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/89018\/revisions"}],"predecessor-version":[{"id":89024,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/89018\/revisions\/89024"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/media\/12731"}],"wp:attachment":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/media?parent=89018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/categories?post=89018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/tags?post=89018"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=89018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}