20 min. run twice a day or 40 min. run once a day?
I think one long run will have a bigger effect.
What are your goals? Is it fat loss? Endurance building?
If its building endurance, definitely go for 40 minutes.
If its fat burning however -----
Lets look at the facts.
Your body starts burning fat after approximately 12 minutes of having an elevated heart rate.
If you elevate your heart rate for 40 minutes, you spend 28 minutes in the threshold of burning fat.
If you elevate it for 2 twenty minute sessions, your spending 16 minutes in that threshold. Kind of sounds like 40 minutes is better doesn't it?
But take this into consideration. The "afterburn" effect of your workout burns calories too. So instead of having one afterburn effect on your 40 minute run, you're gonna get 2 of them. Not too mention you should (on paper anyway) be able to work harder on the two shorter sessions.
The short answer is.... I think they pretty much even out. Maybe a slight advantage going to the longer run.
^thanks, that was rather helpful..tomorrow Ill start putting that on practise
It's for fat burning. The thing is, I don't think I can go the same pace for 40 minutes, I have no means of measuring my heart rate yet but I run out of breath way before then. I need to get rid of some weight so running becomes easier.
And I run/walk 6 blocks everyday, weekdays at 4pm and weekends at 9am. Is it healthier to walk/run before breakfast? And it takes me about 15 mins to get back from those 6 blocks so am I really losing any fat if it takes 12mins for it to burn off?
The longer run will improve your VO2 max. If you have a better VO2 max you will burn fat more efficiently bcos fat metabolism requires oxygen. Therefore more fat will be burnt and glycogen will be stored more efficiently.
However, doing two 20 min runs will burn an equal amount of calories (if you go at the same pace) and is still brilliant for you to do.
Try achieving your 40 minute total each day but see if you can achieve more in your first run- say 30 mins. Then in your next run you will only have to do 10 mins so you might be able to go faster and therefore improve your VO 2 max.
Bottom line- if you do 40 mins running everyday then its all good!
is it really 12? because i thought it just started at 20 minutes, or is that just at 20 minutes uve burnt off everything u have eaten during the day? I tought this because of my science teacher. Though she didnt say anything about the 12 minute fat burning thing, though it helps me alot to
You dont 'start burning fat' at any point. You will always burn C, P and F it is just that certain factors will make you burn more of one and less of another.
Basically, if you are unfit and you run for 30 mins you will struggle to breathe and therefore wont be able to burn fat efficiently bcos fat metabolism needs oxygen present. So as you get more and more out of breath you will use glycogen (carbs) more and more and less fat will be broken down.
However, if you are very fit, you might be able to go at the same pace for 30 mins without even gasping for breath so you will burn a lot more fat bcos oxygen is present.
Forget 'fat burning zones'- it is nonsense. Eat well, do cardio, do weights and be active- the only way to burn fat.
I'm extremely unfit but I'm trying to work my way up to being able to run for 40 minutes, even if it's not at my fastest pace. If I sprint I get out of breath very very quickly, maybe 30 seconds.
Top Poster: Karky