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From Fat Gain to Fat Burn |
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Saturday, 26 March 2005 |
You tried hard to resist temptation, but the easter eggs and chocolate bunnies got the best of you. You are probably aching to get back to your regular exercise schedule to help burn the excess fat gained during the easter holidays. The good news is if you are willing to commit to 20 to 35 minutes of cardiovascular activity most days of the week, the excess fat will begin to melt off. But to optimize your caloric expenditure and fat burn, you will need to surpass the fat-burning zone.
What's the fat-burning zone?
Exercising in the fat-burning zone requires you to keep your heart rate within 60 to 70% of your age-predicted maximum heart rate. Many cardiovascular machines allow you to choose the fat -burning zone as a setting. These settings generally keep the intensity low so that a higher percentage of fat is burned. Unfortunately, a higher percentage of fat does not mean more calories. Before glancing at the chart below, answer this question: would you rather earn 60% of $100,000 or 40% of $250,000? Your answer is probably obvious, but keep this in mind as you read on. The figure below compares the total amount and kind of calories burned if a 150 lb. person were to cycle for 30 minutes at a low (fat-burning) intensity and at a high intensity. As illustrated, even though a higher percentage of fat is burned with the low intensity activity, the total number of calories expended is higher with high intensity activity. Since losing weight is only achieved by burning more calories than you expend, high intensity aerobic training is more beneficial to achieving a fat loss goal. | Cycling for 30 minutes | Low intensity:
60 to 65%
maximum heart rate | High intensity:
80 to 85%
maximum heart rate | | Total calories burned | 204 | 340 | | % fat burned | 55 | 35 | | Calories from fat | 112 | 119 |
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| How hard should I work?
Although the low intensity workout burns a greater percentage of fat, the high intensity workout actually burns more calories from fat, and more calories overall. However, consistently exercising at a high intensity can cause mental and physical burnout along with injury. Your best approach is to follow an exercise program that offers both low intensity and high intensity days. This will keep you motivated and allow your body to recover between sessions. One tip I share with my clients is to exercise at a higher intensity level when performing activities you enjoy. For instance, if you love cross-training, save your cross-training sessions for the high intensity days and run during your low intensity days. However, keep in mind that a moderate intensity level is also very beneficial. Exercising at an intensity level equivalent to 65% to 85% of your age-predicted maximum heart rate will help you burn fat and achieve wonderful health benefits. Consistently training at a low intensity level, such as the fat-burning zone, is recommended for those who cannot tolerate high intensity exercise. If you are new to exercise, or have a medical condition that limits the intensity of exercise you perform, low intensity exercise is a must. However, if you are able to exercise at a higher intensity you will burn more calories and lose more fat. The secret is to burn more calories than you consume. A weight loss program that helps you achieve caloric, pH and hormonal balance will also help you shed pounds. Remember, every little bit of activity helps, so never neglect an opportunity to move your body and burn some calories. |
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