heart rate question

I bought a Polar FT7 this week, and now it has me asking questions.

One of my workouts on the treadmill went for 24 minutes, I burnt 171 calories, avg heart rate was139, max heart rate was 170, I was in the fat burn area for 6 mins and fitness area for 18 mins (approx). I do a five minute rotation of 90 secs walking, 90 seconds jog, and 2 mins run, and I do this between three and six times usually, depending on how I feel. I increase the jog and run pace every third time I get on the treadmill, so it is going up usually twice a week.

My question is about the fat burn and fitness heart rate tracking (?). If I am trying to lose weight, which I am, should I not be spending more time in the fat burn area, which means I need my heart rate up much higher for longer periods of time? I would think this would be hard, but if it is what I need to do, then that is my goal.

For those runners out there who have far more knowledge about this, I would love some hints, tips, direction, advice!! Thanks.

I'm a cyclist not a runner, but I have a good training program developed on polarpersonaltrainer.com.

Think in terms of your weekly schedule. The goal is to burn as many calories as possible, which correlates to the most work without overtraining. Overtraining leads to less calories burned, its self defeating.

Being in the "fat burning" range has several advantages, and you should try to do that 2x per week, for 60-90 minute sessions (60-70% of max).
You should also be in the aerobic range 2x per week, for 45-60 minute sessions. (70-80% of max)
And once per week go anaerobic for 30-45 minutes (80-90% of max).

Those are what your average heart rate was for the entire period.

If you want I could go into explaining the benefits of fat burning range.

Light Intensity Zone

When your heart beats at 60-70% of your HRmax (HRmax %), you are in the Light Intensity Zone. Whether you have just started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body's main source of energy at this level of intensity; therefore this zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for example, the following benefits:


Helps in weight control


Improves endurance


Improves aerobic fitness


Moderate Intensity Zone

Push on to 70-80% of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. Exercising in this zone is particularly effective for improving aerobic (i.e. cardiovascular) fitness. If you are out of shape, your muscles will use carbohydrates for fuel when you are exercising in this zone. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:


Improves aerobic fitness


Improves endurance


Helps in weight control


Accustoms your body to exercising at a faster pace


Begins to raise the speed you can maintain without building up lactic acid


Hard Intensity Zone

At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely feels "hard". You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people. Exercising in this zone is intensive, so it provides some unique benefits:


Increases muscles' tolerance to lactic acid


Improves hard, short effort ability


When you exercise in the correct intensity zones, it guarantees your enjoyment in your favorite sports. Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods.

Note: Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which light intensity can reach lower than 60% of HRmax.