So often I've seen bodybuilders spend countless hours walking on the treadmill waiting for their body fat.
You believe that if you are in the "Fat Burning Zone", you will maximize your fat. To understand precisely whether this belief is true or false, we must first define the "fat burn zone" and define the "heart training zone".
Fat Burning Zone is a "low intensity cardio" where your heart rate is between 60% to 70% of your maximum heart rate. This range of heart rate is achieved by standing, walking or running. Do you burn fat, yes, but only 50% of the total calories you consume are fat. If you maintain this intensity after 20 minutes 70-80% of calories now come from fat and only 20-30% of carbohydrates. But this is when most people stop.
The cardio workout area is a "high intensity cardio" and your heart rate is between 70-85% of your maximum heart rate.
The maximum heart rate can be estimated by the following formula:
(220 – Age) = Maximum heart rate
Example: (220-28) = 192b.p.m. (Beats per minute) The maximum heart rate.
Fat Burning Area – Low Intensity Area 192 60 60 – – 70% = 115 – 134b.p.m.
Cardiovascular Training Area – High Intensity Area 192 x 70% – 85% = 134 – 163b.p.m.
So is the "Fat Burning Zone" the best way to eliminate fat?
You better sit for this one … no.
However, the "Fat Burning Zone" uses a higher percentage of fat for fuel. You have to look at the big picture that burns calories. Below is a chart that compares the two training areas.
Low intensity exercise burns 50% fat for previous fuel: 100 calories x 50% = 50 calories from fat
High-intensity exercise burns 40% fat for previous fuel: 160 calories x 40% = 64 calories from fat
Say, for example, you burn 100 calories in 20 minutes of low-intensity exercise, compared to 160 calories in 10 minutes of high-intensity exercise, you still burn more fat by doing high-intensity exercise.
For those new to exercise, it is recommended to start in this area with low intensity (60-70% of maximum heart rate). In the first 2-3 weeks it will be beneficial, at first they may even experience weight loss.
But after this initial phase, we have to gradually increase the intensity of our routine. Remember, this increase is about 70-85% of the maximum Hart rate. Maintaining a higher intensity of exercise for a longer period can sometimes be very challenging. In these cases, what is called distance education is a powerful tool. This means that we can increase the intensity level for a short time (30 seconds – 30 minutes) and return to a basic intensity level after each interval. For example the initial intensity corresponds to 60% of MHR. The first interval was increased by 80% MHR, maintaining this level for 1 minute and returning to 60% MHR for 2-3 minutes. And start a new cycle