How long does it take for aerobic exercise to start burning fat?

From the first second you do moderate-intensity aerobics, fat is already participating in energy supply. The saying on the Internet that "it takes 30 minutes to burn fat" is simply a misunderstanding.

The previous statement that there would be 30 minutes is actually a misunderstanding of the energy supply ratio. When we exercise, glycogen and fat are always mixed to provide energy. At the beginning, glycogen reserves are sufficient, and the energy supply ratio can reach more than 70%, and fat only accounts for a small part. After exercise reaches 20- In about 30 minutes, part of the glycogen is consumed, and the energy supply ratio of fat will gradually exceed that of glycogen. Many people have regarded this node as the starting point for fat burning. In fact, fat is not idle in the first half hour, but its contribution is not so conspicuous.

Last year, I took care of a girl who worked a nine-to-five job. She got home from get off work at seven or eight o'clock. She really couldn't squeeze in much time for exercise, so she got off the subway two stops before get off work every day and walked 20 minutes home. As for her diet, she just gave up milk tea and late-night snacks in the afternoon. She steadily lost 7 pounds in more than two months. At first, she always wondered if she had lost her weight before she got off work for 30 minutes. In fact, the less fat she consumed in those 20 minutes had already created a calorie gap for her.

Of course, there are different research conclusions. Some exercise physiologists believe that if you do aerobics on an empty stomach, because the glycogen reserves in the body are low, fat will become the main energy supply earlier. I also have a clear feeling when I run in the morning. Running for 15 minutes without eating in the morning is more likely to feel fatigue than running for 25 minutes after dinner.

To put it bluntly, it's a bit like when you light a firewood stove to cook, the dry bark (glycogen) you put in burns vigorously at first, and the briquettes (fat) piled next to it have actually been ignited, but the dry bark has a big flame, and you don't notice the heat of the briquettes. When the dry bark is almost burned, the briquettes become the main source of heat. You can't say that the briquettes were not burning in the first few minutes, right?

If you really want to lose fat, there is no need to stick to the 30-minute deadline. It would be great if you can exercise continuously for more than 30 minutes. If you really can’t squeeze out the time, even if you do two 10-minute jumping jacks and brisk walking every day to make up for the total consumption, and cooperate with diet control, you can still lose weight. It is much better than lying down for a long time.