The main factors that determine the mix of energy substrates we use for indoor cycling classes are, the intensity and duration, although it should be noted that also influence the physical form of the customers / users and their nutritional status .
Dynamics of carbohydrate during the session of Indoor Cycling.
Muscle glycogen (from Carbohydrate) provides the main source of energy during the initial stages of the class and as it increased the intensity, but decreased progressively as the session proceeds, with the highest rate in the first 15 to 20 minutes of it.
The total depletion of muscle glycogen stores, follows the completion of classes that should last about two hours, where we should have to work at relatively high intensities, about 85% of maximal oxygen (VO2max.)
A somewhat lower intensity, muscle glycogen, of course, endure longer. If the intensity is higher than 85%, glycogen stores are not exhausted, it is not possible to maintain that intensity for long enough to make it happen. In these cases, the causes of fatigue are not related to the depletion of glycogen stores. However, if you can become glycogen depleted when performing high-intensity class
intervals in which there are pauses that allow muscle recovery recover their basal metabolic state.
Carbohydrates are the fuel of choice for meeting high-intensity aerobic , since it is providing power more quickly by oxidative processes.
In addition to the glycogen stored in muscle, one must consider the liver glycogen. The utilization of circulating glucose during the sessions longer depend mainly on hepatic glucose release into the blood. The liver glycogen is reduced to about half an hour after intense class, and to be consumed almost the entire liver and muscle glycogen would be required indoor cycling sessions of approximately 2 hours and working at high intensities.
Dynamics of fat during the session of Indoor Cycling.
Lipids stored in the body are the major energy reserve and a source of energy for almost endless indoor cycling sessions, gaining prominence in their use as an energy source with increasing duration of classes, therefore, do we have to do two-hour sessions?, because if we want or we had a special interest in the mobilization of fat, as if, but if the interest is weight loss, what interests us is to increase caloric expenditure, ie , the more calories burned in a better session, as we will see, among other things because normally and demands of gyms, indoor cycling sessions, usually last between 40 and 50 min.
The oxidation of fatty acids (FA) in muscle depends on two main factors, namely: the provision of free fatty acids (FFA), determined by mobilizing them and the capacity of tissues to oxidize the AG.
During low intensity classes, blood flow increases in adipose tissue and this allows greater mobilization of AG so they can be used by the muscle. Sessions of moderate intensity, triglycerides and carbohydrates provide energy approximately equal parts, but as is extending the duration of the session (one hour or more) use of the AG will be higher, in parallel as they depleting glycogen stores.
At intensities below 40% maximum, fats are the main source of energy, while at intensities of 85% the amount of fat are a smaller percentage, which means a relatively much smaller.
This would mean that if we want to lose weight, how indoor cycling classes should be at intensities so low? Or that if
we increase the intensity in the sessions Do not burn much fat?, and therefore, are we not lose weight?
We must be cautious and contextualize the indoor cycling activity, the reality is that sessions typically have a
duration of between 40 and 50 minutes, if our goal is to lose weight, shed fat, you should ideally work at high intensity intervals, which permit, as discussed above, the emptying of muscle glycogen, thus promoting fat mobilization due to sympathetic activation increases the concentration of epinephrine and decreased insulin levels, which are the factors that favor the mobilization of AG from adipose tissue (the spare tire) to the muscle fibers so that it can be used as an energy substrate, however, there are regulatory mechanisms that prevent AGL gain more muscle cells than it needs.
Finally, as discussed above, it is true that at low intensities, fat is the main source of energy, but we said that this meant a relatively much lower at higher intensities. To take an example,
an indoor cycling session at 65% intensity, with a duration of 40 min, can have an energy expenditure of 150-200 kcal approx. is true that a high percentage of those 150-200 kcal from fat, but a class interval of maximum intensity, energy expenditure may exceed 500 Kcal, while the relative percentage of fat is lower, the absolute value of
fat be much greater in the 500 kcal session so we will lose more fat.
Moreover, each of the intervals generating peak metabolic debt will be “compensated” postexercise, ie it will through the aerobic pathway, with the fat substrate.What are the best fat burners