Follow up on fat burn "zone"

Bobbie145

A month or two ago, someone said they were going to try and do the slower/lower intensity "fat burn zone" with her heart rate and see what happened. I've tried to find the post, but I can't locate it. I'm curious as to her results. If this was your topic, how did it go?

Bobbie

Bobbie145

A month or two ago, someone said they were going to try and do the slower/lower intensity "fat burn zone" with her heart rate and see what happened. I've tried to find the post, but I can't locate it. I'm curious as to her results. If this was your topic, how did it go?

Bobbie

arewethereyet

I remember that thread. I know I was going to do that.....but I always find myself in the higher zone. I just cant stay slow...bad girl.

Anyway, I hope ....ahhhhh geez I cant remember...she posts her results

:flowerforyou:

Bobbie145

I'm generally in the higher zone, too. We'll bump it and see if she sees us.

arewethereyet

i just saw a thread....brb

arewethereyet

I think it was Debmac....see the other HR thread.

I know the trainer told me to stay in the moderate zone to lose weight. He said to do this and strength train. Of course he also told me to cardio 60 min a day....and THAT aint happening.

I just hate to see my cals at 150 instead of 300!!:drinker:

Bobbie145

AWTY: That's it! That is the one! :bigsmile: I replied on that one and bumped it up, so maybe she'll see it and let us know! You are awesome!!!!! :drinker:


Bobbie

arewethereyet

Cool beans Bobbie!! ( ok I say that but what does cool beans mean anyway??):laugh:

PolarQueen

I am going to read the article later. So I am adding it to my topics.

I want to know what her results are too. Great post. Thanks .

Bobbie145

Cool beans Bobbie!! ( ok I say that but what does cool beans mean anyway??):laugh:

How about we figure that one out after we figure out the HR thing?:laugh: :laugh: :laugh:

lessertess

At lower intensity exercise you burn a higher percentage of fat. However, at high intensity, even though you are burning a lower percentage of fat, you're burning more calories per minute. So you still burn more fat at higher intensity than at lower intensity. The advantage of lower intensity is that you can exercise longer. Essentially, you can run for 15 minutes or walk for an 30 minutes and burn the same amount of fat.

The difference in numbers is really pretty minimal so whatever works better for you is the best choice. If you're the kind of person who really likes that high intensity then go for it. If your're happier at the lower intensity than that works too but you do need to exercise for longer periods of time.

If you really want to kick it up then go to intervals. Intervals combine high intensity with low intensity. For example do 3 minutes of high intensity alternated with 30 seconds to 1 minute of recovery or lower intensity. Continue alternating. This way you get the advantage of the higher calorie burn and you keep your heart rate up but the rest periods allow you to exercise for a longer period of time. Apparantly this method "tricks" your body into burning more calories.

This is from "Fit not Fat"

9) Incorporate high intensity interval training into your aerobic program.
Okay, so you’re doing daily cardio for 45 –60 minutes at the top of your target
heart zone. NOW WHAT? First, go back and look at your diet again. When
you’re doing daily cardio for a long duration and not getting results, 99% of the
time it’s a nutrition problem. However, if your nutrition is firmly in place, don’t
worry, there are STILL MORE exercise options available! One of them is high
intensity interval training. Interval training is the practice of pushing yourself for
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 69
short bursts, then resting for a short period. The length of the intervals is usually
one minute and can range from thirty seconds and two minutes (although there are
no hard and fast rules when interval training is being done for fat loss). Interval
training allows you to push past your normal heart zone (into the 85-100% zone)
for a short period, thereby burning an enormous amount of calories, relatively
speaking. Then you reduce your intensity just long enough to catch your breath,
and repeat for the duration of the workout. Using this method, you can get a very
high calorie burn in a fairly short period of time. Even 20-25 minutes of intervals
can burn a very high number of calories. Another benefit of interval training is
that it increases your metabolic rate dramatically so you continue to burn calories
after the workout is over. The higher the intensity, the greater the post-exercise
“afterburn” effect.

Bobbie145

Thanks so much for the info. :flowerforyou: I'm going to print that out and save it.

Bobbie