The "fat Burning zone" thing...

Jynus

If you exceed your target heart rate you will only burn sugar...not fat.

completely and utterly false...

kdka54

Don't worry about staying within a HR "fat burning zone", just focus on totally calorie deficit. If you create a 3,500 weekly calorie deficit and meet your protein and complex carbohydrate goals, you will lose weight. Try to do some strengthening or weight lifting program to build lean muscle as lean muscle helps raise metabolism.

jenslife82

Here's the best answer possible:

1. Your actual max heart rate could be as high as 210 or more and still be "normal". An estimated max heart rate should just be used as a general road map until you actually start exercising and can compare your feelings of perceived exertion with your exercise heart rate.

2. There is no "fat burning zone". There are intensity levels at which the body burns a higher percentage of fat for fuel (the highest percentage being at rest). However, the percentage of fat burned during a workout or the total amount of fat burned during a workout HAS NO EFFECT ON STORED BODY FAT. In other words there is NO advantage whatsoever in trying to "burn more fat" during a workout.

2A. The same holds true for "working for a certain duration so that your body switches from burning carbs to burning fat". That indeed might happen, but it is of zero significance when it comes to reducing body fat. Your goals during exercise are to: train for fitness, maximize overall calorie expenditure, and conserve lean muscle mass. That is achieved through a balanced program that includes cardio exercise of different intensities and duration, and resistance training.

in other words, go for it !! push yourself

Ty for this! I think the exercise specialist at the weight management program I go to tried to explain this and I didn't quite get it til now.

Mrsbrandnewmeslimandtrim

Bump

MoveTheMountain

That's an amazing increase in your VO max... where does one find a 'heart rate training program"?

Thanks! I was really surprised at the results myself. I purchased a metabolic assessment package at my gym, so I did a resting test to figure out what my intake is supposed to be then an exercise test to establish where my HR zones are. Then the computer cranked out this 12-week program of structured workouts for me to follow, & I followed it. It was one of the best investments ever, & not very spendy, I think I paid about $130 for the initial test. After every 12-week cycle I can get an exercise retest for $55 that tells me what has changed.

Wow, very cool. I'll have to check with my gym.

Also, regarding the 'zone' thing, this morning I did the P90-X plyometrics routine, and burned 817 net calories. My heart rate, according to my HRM, spent a whole lot of time above the 'zone 3' line - 160's up to 170. Technically, because I'm 44, my 'max' heart rate is only 176, but I felt find and just kept going. It was a great workout, and I had an awesome recovery shake afterwards (my own concoction).

A few years ago, when I was in worse shape, my heart rate would get up into the 190's when I went running - quite a bit over my estimated max HR. But the numbers are just estimates, and everyone is different. Work out at the highest intensity that you can, without feeling like you're ready to hurl/collapse/etc. Listen to your body as you go, and over time, your heart rate for the same exercise and intensity will come down.

ninerbuff

Only thing that you should worry about when it comes to calorie burn is burning as much as you can in the time allotted. That's it.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

diddyk

As long as you don't feel like you're going to pass out, turn the beeping off.

http://www.polar.fi/e_manuals/FT4/Polar_FT4_user_manual_English/manual.pdf

Page 10.



Edited for spelling.

spikefoot

If you exceed your target heart rate you will only burn sugar...not fat.

completely and utterly false...

Yeah this sounded weird to me too. If it is true then what do you burn after this "infinate" supply of sugar is all used up?

Sure would be nice to have a fool proof way to burn up all sugar.

I tend to believe that the harder the work the more you burn.

andthenwhat

Here's the best answer possible:

1. Your actual max heart rate could be as high as 210 or more and still be "normal". An estimated max heart rate should just be used as a general road map until you actually start exercising and can compare your feelings of perceived exertion with your exercise heart rate.

2. There is no "fat burning zone". There are intensity levels at which the body burns a higher percentage of fat for fuel (the highest percentage being at rest). However, the percentage of fat burned during a workout or the total amount of fat burned during a workout HAS NO EFFECT ON STORED BODY FAT. In other words there is NO advantage whatsoever in trying to "burn more fat" during a workout.

2A. The same holds true for "working for a certain duration so that your body switches from burning carbs to burning fat". That indeed might happen, but it is of zero significance when it comes to reducing body fat. Your goals during exercise are to: train for fitness, maximize overall calorie expenditure, and conserve lean muscle mass. That is achieved through a balanced program that includes cardio exercise of different intensities and duration, and resistance training.

in other words, go for it !! push yourself

This this this!!!

linzijoy

Bump for later

BrianSharpe

If you exceed your target heart rate you will only burn sugar...not fat.

Wrong. In the so-called fat burning zone you burn a higher proportion of calories from fat but in the more intense zones you're still burning calories from fat.

The second thing that's erroneous is that most HRM monitors use the formula of 220- your age as MaxHR which has been demonstrated to be a pretty useless calculation. To really establish what your MaxHR is you need to do a stress test and then base your zones on that. Most people will never do that so perceived exertion works just fine for those with no underlying heart problems.

taxidermist15

Thanks guys! definately Taking this advice!

Here's the best answer possible:

1. Your actual max heart rate could be as high as 210 or more and still be "normal". An estimated max heart rate should just be used as a general road map until you actually start exercising and can compare your feelings of perceived exertion with your exercise heart rate.

2. There is no "fat burning zone". There are intensity levels at which the body burns a higher percentage of fat for fuel (the highest percentage being at rest). However, the percentage of fat burned during a workout or the total amount of fat burned during a workout HAS NO EFFECT ON STORED BODY FAT. In other words there is NO advantage whatsoever in trying to "burn more fat" during a workout.

2A. The same holds true for "working for a certain duration so that your body switches from burning carbs to burning fat". That indeed might happen, but it is of zero significance when it comes to reducing body fat. Your goals during exercise are to: train for fitness, maximize overall calorie expenditure, and conserve lean muscle mass. That is achieved through a balanced program that includes cardio exercise of different intensities and duration, and resistance training.

in other words, go for it !! push yourself

This is important... Unless you're an athlete, heart rate target zones are not relevant to you.

and also this

you guys are brilliant!