Fat Burning Weight Training

The confidence is if you are in the "fat-burning zone" you are maximizing your fat loss. To get a clear comprehension of whether this confidence is true or false we must first define the "fat-burning zone" and what the "cardio training zone".

The fat burning zone is 'Low Intensity Cardio' where your heart rate is between 60 - 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total fat you consume are coming from fat. If you claim that intensity level after 20 min 70-80% of fat are coming now from fat and just 20-30% from carbohydrates. But this is the time when most of the population stop anyways.

The cardio training zone is 'High Intensity Cardio' and your heart rate is between 70 - 85% of your maximum heart rate.

Maximum heart rate can be estimated by the following formula:

(220 - Age) = Maximum Heart Rate

Example: (220-28) = 192b.p.m. (beats per minute) is the maximum heart rate.

fat burning zone - low intensity zone 192 x 60% - 70% = 115 - 134b.p.m.

cardio training zone - high intensity zone 192 x 70% - 85% = 134 - 163b.p.m.

So is the "fat-burning zone" the best way to lose fat?

You great sit down for this one... the write back is no.

Although the "fat-burning zone" uses a higher ration of fat for fuel; you need to look at the big picture which is fat burned. Below is a chart that compares the two training zones.

Low Intensity Training burns 50% fat for fuel ex: 100 fat x 50% = 50 fat from fat
High Intensity Training burns 40% fat for fuel ex: 160 fat x 40% = 64 fat from fat

Say, for example, you burn 100 fat in 20 minutes of Low Intensity rehearsal compared to 160 fat in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise.

The lowest line:
For individuals new to rehearsal it is recommended to start in this low intensity zone (60 - 70% of maximum heart rate). There will be some benefit in the first 2-3 weeks, initially they can sense even some weight loss.

But after this preliminary stage gradually we need to increase the intensity of our routine. Remember, this increase corresponds to a 70 - 85% of Maximum Hart Rate. Maintaining a higher intensity of rehearsal for a longer time could be sometimes very chalanging. In this cases what is called interval training represents a great tool. This means that we can increase the intensity level for a short period of time ( 30sec. - 2 min) returning after each interval to a basic intensity level. For example an preliminary intensity corresponding to 60% of Mhr. First interval at an increase to 80% of Mhr, maintaining this level for 1 minute, returning to a 60% Mhr for 2-3 minutes. And beginning a new cycle