Muscle Metabolism

Muscle Metabolism
Fat cell: stores the fuel (gas tank)
Muscle cell: burns the fuel (engine)
o Start exercising
Fat cell releases fat which travels to muscle cell
o Some people have difficulty using the fat when released
Sugar molecules also will travel to the exercising muscle
o Sugar does not require oxygen to burn
o Anaerobic combustion
o If fat enters the muscle and there is no oxygen the fat will not burn
o The activity is anaerobic
o If you are running so fast you cannot talk youre burning very little fat, a little
sugar, and you produce lactic acid.
At one time it was suggested the activity remain aerobic therefore enhancing the fat
burning capacity of the muscle
Sugar is stored in the muscle as glycogen and is readily available as an energy source
Important to remember that there are three requirements to enable the muscle to burn
fat:
o Fat
o Sugar
o Oxygen

We cannot burn fat without oxygen
We also require sugar:
o sugar acts like kindling wood
o Fat is the same as the log, it requires kindling (sugar)

If you tried to light a log with a match would it light?
If you run out of sugar you stop burning fat
Training to Burn Fat

THE ULTIMATE CONTROL OF METABOLISM IS EXERCISE
THE CONTROL MECHANISM FOR OBESITY IS NOT DIET, ITS MUSCLE METABOLISM

Training to Burn Fat
1. Food
2. Fat Storage
3. Exercise
4. Send calories to muscle


Training to Burn Fat
You want your client to train their body to not gain weight more easily than someone
who is fit.
If you punctured a small hole in the fuel tank of your car, the car would continuously drip
fuel.
You would have to continuously refuel the tank.
We spend about 3 hours per day eating (adding calories), but we burn calories 24 hours
per day.
We want to take more and more fuel out of the tank each day without having to fill it up.
In other words, we want to create a negative energy balance. (by increasing the caloric
expenditure not by decreasing the energy intake)

Overload principle:
Training to Burn Fat
Chart Progress
Training Zones
Age Predicted MHR Zone
Training to burn Fat
The recuperation zone kicks into affect once your clients heart rate drops below 50%
of their MHR
Your client will be interested in how many calories they burned during exercise
It so happens that the after burn will burn calories for many hours after the exercise
bout has been completed and could be equivalent to the calories burned during
exercise.
Long, slow, gentle, aerobic exercise 65-80% MHR
O2 is present and fat is being burned
However , aerobic fitness level will increase in response to anaerobic exercise
Therefore the intensity at which we can exercise aerobically over time will increase
Aerobic exercise must be gentle enough so muscles will burn fat rather than sugar &
hard enough to stimulate the growth of new fat burning enzymes
How Long, How Hard, and How Often should we exercise??
o FITT

Which of the above is most important???
o Intensity is the most important component of training.

How do you increase intensity without increasing the risk of injury????
o Add intensity over time

If your client is a walker mix in a jog during their exercise bout:
o walk jog, walk jog, or walk speed walk, walk speed walk


If your client is a Jogger mix in a run during their exercise bout:
o jog run, jog run, jog run, jog run,
o Not necessary for a full sprint

Four variables for your exercise session:
1. Length
2. Intensity
3. Length of recovery
4. Intensity of recovery

Systemic Exercise
The use of large muscle groups produces systemic changes in the body

Cross Training:
reduces the risk of over use injuries
Switch back and fourth between exercises
Can affect intensity

Weight training:
physiological after effect: must fatigue the muscle
48 hour recovery required
Weight training
Urine and blood samples taken during the recovery period found a multitude of
chemicals being disposed of in the blood and urine

During the entire 48 hours metabolism is increased

Increase in body temperature

Physiological recuperation
Balanced Exercise Program

Four Components
1. Aerobics
2. Wind sprints (1 day/week) (getting winded)
3. Corss Training
4. Weight lifting ( minimum 15 minutes)
o (metabolic after effect)
o Balanced Exercise Program
o You should exercise from each of the 4 exercise groups each week
EXAMPLES
Aerobics: 3-4 times/week
Cross training: 2-3 times/week
Wind sprints: 1-2 times/week
Weight lifting: 2-3 times/week

Recovery
Allow the body the time it needs to repair and prepare itself for the next exercise bout
Weightlifting : 48 hours

Aerobic training depends upon the following:
1. Age of client
2. Intensity of exercise
3. Muscle soreness
4. Exercise is worthless if you dont recover from it

Symptoms: Over exercising
1. Poor coordination
2. Slower reaction time
3. sleep problems
4. Loss of appetite
5. Irritability
6. Diarrhea
7. Fatigue, lethargy
8. Muscle pain
9. Higher RHR
10. Depression, apathy
11. Impaired performance
12. Joint pain
13. Heavy legged feeling