What exactly is the Fat Burning Zone and is it really better than the Cardio Training Zone? Is the fat burning zone going to help me burn more fat in less time?
These are some of the most frequently asked cardio questions… And rightly so! There is an obscene amount of confusion and debate regarding this topic so let’s examine the facts first:
● The Fat Burning Zone, or low intensity training, is claimed to be the optimal training intensity for burning fat: an intensity between 60% and 75% of your maximum heart rate. Training in the Fat Burning Zone is based on the principle that the lower the exercise intensity, the greater the energy requirement is met by fat.
● In the Cardio Training Zone (between 70% and 85% of your maximum heart rate), the main energy supply comes from carbohydrates. The use of carbohydrates as the primary fuel source in the Cardio Training Zone, leaves fat as the primary fuel source in the Fat Burning Zone.
These are the two key points that are often used to justify low intensity Fat Burning Zone training. However, there is a flaw with this argument because it does not take into consideration the total amount of calories burned.
Ready for this? Based on an identical workout in duration, even though there is a lower percentage of fat being burned in the Cardio Zone, the total amount of calories burned in the Cardio Zone is substantially higher than that in the Fat Burning Zone. Therefore, if you compare overall fat calories burned between the two “zones,” you will see that you are in fact burning more fat calories in the Cardio Training Zone. Remember the golden rule of fat loss: you must create a calorie deficit by expending more energy than you consume.
So which training “zone” is the best for me? Of course you must first evaluate your current state of fitness to determine which training intensity is right for you. (Your TrainerDiva can help you find your optimal training zone based on your goals and training history.) If you consider yourself a beginner, low intensity cardio with the gradual addition of a few high intensity workouts is a great way to start building your endurance which leads to a solid fitness foundation. For a more advanced workout, aim to reach your Cardio Training Zone at least every other workout for a more effective fat burn.
What’s the moral of the story? Forget all of the hype surrounding the Fat Burning Zone! This one is definitely fiction.
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