Video Transcript

This is Charlie Seltzer from Limitless Longevity, physician supervised weight loss and anti-aging medicine. I'm here at Weston Fitness in Philadelphia, Pennsylvania. And I'm going to talk about the best ways to burn fat running. When you think about fat burning when you're running you don't only want to look at what's going on during the run. But you want to think about what's happening afterward. So common sense tells me that if I have a half hour to exercise or run during the day that it's going to be better to burn fat for the 23 and a half hours that I'm not exercising versus the 30 minutes that I am. So when you are running at a slow pace yes you are burning a higher percentage of calories from fat but you are not doing a whole lot afterward. If you were to exercise at a hard pace or do interval training which is a series of hard sprints followed by recovery. You'll end up burning a lot more fat in the time that you are not exercising. By doing periods of hard work or sprinting followed by lower intensity recovery you are maximizing what's called EPOC or excess post exercise oxygen consumption. So what happens is when you sprint all out you are burning a lot of sugar from your muscles but after the workout is over in order to replace all that energy your body is going to burn body fat. So in order to most effectively burn fat while you are running you want to do a series of sprints followed by recovery period. There's different ways to do it. Some of the most recent research has shown that a sprint of eight seconds followed by 12 seconds of recovery done for 10 or 12 minutes will maximize fat burning. Now granted as you get into better shape you want to be able to increase both the amount of intervals you do and the speed with which you run the hard period. And as you do that you'll find that you'll not only burn more body fat but you also improve your cardiovascular shape and your health. This is Charlie Seltzer from Limitless Longevity. If you are interested in seeing me in the office go to my website Limitless Longevity. If you don't live in Philadelphia that's fine. I have patients all over the country that I see by Skype.