How does running help burn fat

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Running myth: does fat burning only start after 30 minutes?

You have to persevere in sport for a while: fat loss only begins after 20 minutes - this supposed wisdom is heard a lot. Sometimes there is also talk of 30 minutes. Whether 20 or 30 minutes - is there a fixed point in time at which the fat melts? No, says Caroline Werkmeister, medical director at the competence center for sports and exercise medicine at the University Medical Center Hamburg-Eppendorf. “There are different ways of generating energy, and they all run in parallel,” she explains.

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However, the type of energy production depends on the intensity and duration of the load. First there is adenosine triphosphate, the carrier of the immediate cell energy. During short, intense exertion, most of the energy comes from carbohydrates, explains Werkmeister. Fat is burned, too, but rather little. Only with longer and less intense activities do fat and protein reserves come into play.

If you want to burn a lot of fat and lose pounds, it is best to move at a low intensity for a long time. Longer endurance runs at a pace at which you can still talk are ideal. You lose even more if you briefly increase the load again and again during a phase of low intensity (interval training), recommends Werkmeister. When and how the body burns the most fat is different for everyone and also depends on the amount of muscle mass, diet and stress level.