"The 'Fat-Burning Zone' Myth"
copyright 2002 by Greg Landry, M.S.
You've probably heard it, "you have to exercise
at a lower intensity to burn more fat.. to get
in the "fat-burning zone." guess what, it's a
myth!
Here's how it got started. Your body is always
"burning" a mixture of carbohydrates and fat
for fuel. This mixture tends to contain a
little more fat during lower intensity exercise.
Somebody took this to mean that a lower
intensity workout was best for losing weight..
not so!
1. It all comes from the same "pot". It doesn't
matter if you're burning a little more fat or a
little more carbohydrate at any particular time
in your fuel mix. It all comes from the same
calorie pool. The bottom line is, how many
calories are you burning.
2. Moderate intensity exercise actually burns
more calories in a given time period. For
example, you may burn 200 calories during a
30 minute low intensity exercise session and
300 calories during a 30 minute moderate
intensity exercise session. Bottom line..
burning more calories is better for weight
loss.
3. Moderate intensity exercise increases your
basal metabolic rate (BMR) more than lower
intensity exercise. This means that you'll burn
more calories 24 hours-a-day.
4. Here's the one I like! Moderate intensity
exercise gives you a better "high"! You know,
the "exercise high" you get when your body
releases endorphins and adrenaline. This can
really elevate your mood and is great for
people who are depressed.
So, how can you know how intense your exercise
is? Your heart rate is your body's "speedometer"
and an excellent gauge of exercise intensity.
Here's how to calculate your target heart rate
range for moderate to high intensity exercise:
The most accurate way to determine what your heart
rate range should be while your exercising, is
to use the Karvonen equation:
First, determine your theoretical max heart
rate (Max HR) by subtracting your age from 220.
Next, determine your resting heart rate (Rest HR)
by measuring it first thing in the morning in
a seated, resting position.
Then, determine the lower end and upper end of
your target heart rate range:
(Max HR - Rest HR) X .50 + Rest HR = lower end
(Max HR - Rest HR) X .80 + Rest HR = upper end
For example, if you are 40 years old with a
resting heart rate of 60:
Lower end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .5 + 60 = lower end of range
120 X .5 + 60 = lower end of range
60 + 60 = 120
Upper end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .8 + 60 = upper end of range
120 X .8 + 60 = upper end of range
96 + 60 = 156
So, in this example, your "aerobic training
zone" or "target heart rate range" would be
120 to 156 beats per minute. That means that
for the majority of your exercise session,
your goal should be to maintain your heart
rate within that range. If you are just
starting your exercise program, you should
be at the lower end of the range. As you
become more conditioned, you can move up in
the range.
This will help you to get the most benefit
from the exercise you do.
Get movin'! :)
Note: Be sure to check with your doctor before
starting or making changes to your exercise
program.
Author and exercise physiologist, Greg Landry,
offers FREE weight loss success stories and his
"Fast, Healthy Weight Loss" newsletter at his site:
Fitness
copyright 2002 by Greg Landry, M.S.
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