Q: "I have type 2 Diabetes and I'm wondering about exercise to help with weight loss. I heard on a radio program that long aerobic exercising can be bad for weight loss due to increased appetite and the body being unable to burn fat quick enough for energy and turning to burning lean muscle. Instead they touted burst training. What are your thoughts?"
A: In general, bursts of exercise are considered anaerobic exercise meaning they do not require oxygen. Examples of anaerobic exercise include things like lifting weights, a 50 yard sprint, etc. and they require a quick burst of energy but are not sustainable for longer periods of time. These types of exercises use primarily carbohydrate (or stored carbohydrate known as glycogen) for energy. They use the energy that is readily available in the cell.
Aerobic exercises are those that require oxygen and are generally performed over a longer period of time. A 5 mile run, aerobic step class, or 45 minute bike ride are examples of these. After about 20 minutes of an exercise, the body begins to burn fat for fuel instead of carbohydrate. This is why fat burning exercises are usually a longer more sustainable exercise.
Carbohydrate and fat are the main sources of fuel during exercise. A fairly small amount of protein is used as an energy source in long duration, endurance types of activities.
If you are monitoring your heart rate, 60-70% of max is about where you want to be for burning fat.
You can learn more about exercise and Diabetic benefits by visiting: Diabetes & Exercise
