Fuel Used
The body uses different amounts of energy substrates (carbohydrates or fats) depending on the intensity of the exercise and the heart rate of the exerciser. Protein is a third energy substrate, but it contributes minimally and is therefore discounted in the percent contribution graphs reflecting different intensities of exercise. The fuel provided by the body dictates an individual's capacity to increase the intensity level of a given activity. In other words, the intensity level of an activity determines the order of fuel recruitment. Specifically, exercise physiology dictates that low intensity, long duration exercise yields a larger percentage of fat contribution in the calories expended because the body does not need to quickly and efficiently produce energy (i.e., adenosine triphosphate) to maintain the activity. On the other hand, high intensity activity utilizes a larger percentage of carbohydrates in the calories expended because its quick production of energy makes it the preferred energy substrate for high intensity exercise. High intensity activity also yields a higher total caloric expenditure.
This table outlines the estimated distribution of energy consumption at different intensity levels for a healthy 20 year old with a Max Heart Rate (MHR) of 200.
| Intensity (%MHR) | Heart Rate (bpm) | % Carbohydrate | % Fat |
|---|---|---|---|
| 65-70 | 130-140 | 40 | 60 |
| 70-75 | 140-150 | 50 | 50 |
| 75-80 | 150-160 | 65 | 35 |
| 80-85 | 160-170 | 80 | 20 |
| 85-90 | 170-180 | 90 | 10 |
| 90-95 | 180-190 | 95 | 5 |
| 100 | 190-200 | 100 | - |
Read more about this topic: Exercise Intensity
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—Henry David Thoreau (1817–1862)