Gary Brecka Body & Science - Cardio Exercise

Welcome to Body Science with Gary Breca, sponsored by Streamline Medical of Naples, Florida.

Good morning guys. This morning on my way into work, I wanted to once and for all settle the age old question about cardiovascular exercise and which is better for you. HIIT's cardio high intensity interval training or steady state cardio. And steady state cardio is cardiovascular exercise where your heart rate is at or below 130 beats per minute, period. So the answer to that is it depends. How do you like that for an answer? It depends on what your goals and outcomes are. So for example, if your goal is to not only lose weight, but to lose fat, if your goal is to burn body fat and have less body fat, then absolutely unequivocally, in the mornings, non fasting, you want to get 30 grams of protein within 30 minutes of waking and you want to follow that by 30 minutes of steady state cardio. And why steady state cardio? Steady state cardio will keep your heart rate low and it will keep you from having too high of an energy demand which will switch your body from fatty acid metabolism to the metabolism of lean muscle tissue. Remember that the body always prioritizes energy in the exact same way. First we burn glucose out of the bloodstream, next we burn glycogen, the glucose reserve from the liver and from the muscles. And lastly the body switches now to either lean muscle metabolism or to fatty acid metabolism. The use of fat as an energy source. In order to ensure that our body switches to fat and not to lean muscle tissue, we need to bring our heart rate and the energy demand on our body down. And we need to have amino acids in circulation. So for example, if you woke up in the morning and you got 30 grams of protein into your body by way of plain Greek fat, plain non fat Greek yogurt, four eggs and some hemp seeds, or just a protein shake. And I would prefer that you didn't do whey protein, you used plant based protein. But if you got 30 grams of protein into your body, then the next thing that would happen is that protein would start to break down. You head out to the gym, you begin your steady state cardio and you burn all of the glucose out of your bloodstream. Secondly, you burn all the glycogen reserve out of your bloodstream. And lastly, those amino acids that are now in circulation keep your body from beginning to digest its own lean muscle tissue. And as you complete your exercise, you will notice that you don't feel exhausted, you don't feel lightheaded, you don't have that Brain fog or weakness feeling. And your liver will replenish its glycogen reserve from your own body fat. It will actually begin fatty acid lipolysis, and it will begin the process of breaking down fat into energy. On the other hand, if you woke up fasting, you had no glucose in your blood, and you went to the gym on an empty stomach, and you then burned all the glycogen out of your bloodstream. And you're doing a intense cardiovascular training exercise. And your body needs energy now. Your body is going to not switch to fatty acid metabolism, which is a very, very slow, inefficient way to get energy. It's going to immediately switch to the metabolism of lean muscle tissue and begin to put amino acids in circulation by essentially liquefying your own muscle. And why does this happen? Well, it's a survival mechanism. I mean, I can't tell you how many patients have come into the clinic and they sit in front of us and they say, I want to lose weight. And what they really mean is, I want to lose fat. I say, okay, well, tell me about your exercise. And they say, well, I wake up in the morning fasting, I have a cup of black coffee, I don't eat, I head to the gym, I go hammer down for 55 minutes. I joined an orange theory class, or I do a spin class, or even an intense yoga class. And I've been doing that for five days a week for five straight months, and I haven't lost a single pound. And they say, how is that possible? How can you go to the gym five days a week for five months without eating and not lose a single pound of body fat? Well, the answer is because every time you go to the gym, your energy source is your own lean muscle tissue. So during the period of exercise, you're burning your own lean muscle. And then when you sleep at night, you build it back, and the next day you burn it again. And then at night you build it back, and the next day you burn it again, and at night you build it back. And so this cycle continues and continues while your body fat reserves are preserved. In order to thwart that effort, you need to bring the intensity of the energy demand down. You need to have 30 grams of protein in serum circulation, and you need to exercise for a period of time. 30 minutes is the target. At a heart rate of 130 beats per minute, plus or minus 5 beats, that will allow your body to switch to fatty acid metabolism. I have never seen anything strip fat off of a patient faster than 30, 3030 with steady state cardiovascular exercise. My name is Gary Breca. I'm a human biologist with Streamline Medical Group. Thank you for listening today.

Thank you for listening. You've been listening to Gary Brecke of Streamline Medical Group. To learn more about Streamline Medical Group and their various services, please visit the www. Streamlinemedicalgroup. Com. For more information and speaking arrangements, please visit www. Garybrecabre. Com. All information is copywritten to Streamlined Medical Group LLC of Naples, Florida. Not to be reproduced or used without express consent of Streamlined Medical.