Have
you ever heard of a trainer or fitness professional staff say that to
maximize fat loss you need to maximize your exercise time in his "Fat
Burning Zone"? He also noticed that almost all piece
of cardio equipment has a program to "burn fat" spaced interval and
random programs?
What is called Fat Burning Zone anyway and why should you look for better options to help maximize the results of fat loss? This article provides basic information on the field of fat burning and why interval training kind could provide permanent results faster.
The defined area of fat burning
The Fat Burning Zone (FBZ) is an intensity (eg, walking speed) aerobic exercise that concentrates the use of fat as fuel. Exercise intensity is usually measured by monitoring heart rate, so the exercise in about 65% of your maximum / HR max heart rate (220 - age) who placed in the "zone".
Contributions / energy metabolism during exercise
Exercise intensity determines the relative contribution of different sources of energy (carbohydrates, protein, fat) to feed it. For example, high intensity exercise, such as running and sprinting more dependent on the use of carbohydrates that low intensity exercise such as walking in the area is based on the use of fat.
the energy metabolism operates in a continuous exercise intensity - that is, at any intensity never does your body makes use of a single type of fuel. For example, even in an all-out run some of their energy will come from fat and protein, but the vast majority come from carbohydrates. Similarly, even in the burning of fat for a percentage of their energy from carbohydrates and proteins, but a much larger contribution will come from fat.
The rule of thumb is the higher the exercise intensity, the higher the relative contribution of carbohydrates to total energy expenditure and vice versa for the fat - and it is true that the intensity FBZ, fat will be the most contributor of calories burned during the workout. (If I have confused you read the explanation).
For the casual sports, the FBZ is essentially useless
Here's why:
Fat and weight loss is directly dependent calories (energy) Balance - in other words, if your total calories (food calories - the calories burned from exercise) in a day is less than the amount needed to maintain your weight today you will lose weight; if you consume more energy than you need to maintain your current weight, you will gain weight.
Your body does not care where the "calories burned exercising" come - carbohydrates, protein or fat, the key is the number of calories expended to exercise intensity FBZ requires taking much longer to burn calories because. the requirement of the power / energy is so low.
EXCEPTIONS: Exercising in the area, however, may be useful for severely deconditioned or obese people who do not have the physical capacity to perform a kind of workout intensity. If that is the case, the fat burning zone must be seen as a step towards progress.
The key is to maximize the number of calories burned
Unless you have a lot of weeks and tons of patience to lose weight through exercise regularly in the FBZ; the best option is to maximize the number of calories burned in the shortest period of time. Interval training is based much more suited to losing weight fast and safe.
Interval Training basically means "fighting" high-intensity exercise separated by periods of low intensity "recovery". An example of an interval could work at high intensity (80-90% HR max) for 2 minutes and then walk (60-65% HR max) for about 4 minutes - keep a job (run) rate of approximately recovery of 1: 2 or 1: 3.
Hiking sessions have two objectives: they contribute to the total calories burned and allow the recovery and regeneration of energy for the next fight in subsequent gear. This type of intermittent training intensity allows burning more calories in a much shorter period of time that accelerate weight and fat loss.
So even if I burn carbohydrates with a higher interval type of exercise intensity, I can still lose fat?
YES I DO.
Remember that the calories do not count source. Carbohydrate stores in the liver and muscles (glycogen) called depleted by exercise must be replaced during recovery. So essentially more food calories consumed after exercise will be directed to glycogen replenishment and less will be directed to the storage of fat (which is only after glycogen stores have been stored as calories "excess" is targeted fat accumulation anyway).
Higher intensity exercise has other benefits
Research also shows that the higher the exercise intensity increases oxygen consumption after exercise (COPD) and postprandial (after a meal) oxygen consumption. In other words, when resuming your metabolism increases significantly for several minutes to several hours after you stop exercising. This increases your caloric expenditure, even on the smallest type of exercise intensity FBZ.
High-intensity exercise will help you lose fat without damaging the precious muscle tissue and also promotes faster increase in their fitness levels of all types of muscle fibers (type I, type IIA, IIB) are stimulated in the process.
In conclusion, this article has emphasized the importance of the intensity of exercise to burn calories. Obviously, if your goal is to lose weight and fat mass more quickly and be more fit, based on interval training, it is far superior to exercise in the fat burning zone.
What is called Fat Burning Zone anyway and why should you look for better options to help maximize the results of fat loss? This article provides basic information on the field of fat burning and why interval training kind could provide permanent results faster.
The defined area of fat burning
The Fat Burning Zone (FBZ) is an intensity (eg, walking speed) aerobic exercise that concentrates the use of fat as fuel. Exercise intensity is usually measured by monitoring heart rate, so the exercise in about 65% of your maximum / HR max heart rate (220 - age) who placed in the "zone".
Contributions / energy metabolism during exercise
Exercise intensity determines the relative contribution of different sources of energy (carbohydrates, protein, fat) to feed it. For example, high intensity exercise, such as running and sprinting more dependent on the use of carbohydrates that low intensity exercise such as walking in the area is based on the use of fat.
the energy metabolism operates in a continuous exercise intensity - that is, at any intensity never does your body makes use of a single type of fuel. For example, even in an all-out run some of their energy will come from fat and protein, but the vast majority come from carbohydrates. Similarly, even in the burning of fat for a percentage of their energy from carbohydrates and proteins, but a much larger contribution will come from fat.
The rule of thumb is the higher the exercise intensity, the higher the relative contribution of carbohydrates to total energy expenditure and vice versa for the fat - and it is true that the intensity FBZ, fat will be the most contributor of calories burned during the workout. (If I have confused you read the explanation).
For the casual sports, the FBZ is essentially useless
Here's why:
Fat and weight loss is directly dependent calories (energy) Balance - in other words, if your total calories (food calories - the calories burned from exercise) in a day is less than the amount needed to maintain your weight today you will lose weight; if you consume more energy than you need to maintain your current weight, you will gain weight.
Your body does not care where the "calories burned exercising" come - carbohydrates, protein or fat, the key is the number of calories expended to exercise intensity FBZ requires taking much longer to burn calories because. the requirement of the power / energy is so low.
EXCEPTIONS: Exercising in the area, however, may be useful for severely deconditioned or obese people who do not have the physical capacity to perform a kind of workout intensity. If that is the case, the fat burning zone must be seen as a step towards progress.
The key is to maximize the number of calories burned
Unless you have a lot of weeks and tons of patience to lose weight through exercise regularly in the FBZ; the best option is to maximize the number of calories burned in the shortest period of time. Interval training is based much more suited to losing weight fast and safe.
Interval Training basically means "fighting" high-intensity exercise separated by periods of low intensity "recovery". An example of an interval could work at high intensity (80-90% HR max) for 2 minutes and then walk (60-65% HR max) for about 4 minutes - keep a job (run) rate of approximately recovery of 1: 2 or 1: 3.
Hiking sessions have two objectives: they contribute to the total calories burned and allow the recovery and regeneration of energy for the next fight in subsequent gear. This type of intermittent training intensity allows burning more calories in a much shorter period of time that accelerate weight and fat loss.
So even if I burn carbohydrates with a higher interval type of exercise intensity, I can still lose fat?
YES I DO.
Remember that the calories do not count source. Carbohydrate stores in the liver and muscles (glycogen) called depleted by exercise must be replaced during recovery. So essentially more food calories consumed after exercise will be directed to glycogen replenishment and less will be directed to the storage of fat (which is only after glycogen stores have been stored as calories "excess" is targeted fat accumulation anyway).
Higher intensity exercise has other benefits
Research also shows that the higher the exercise intensity increases oxygen consumption after exercise (COPD) and postprandial (after a meal) oxygen consumption. In other words, when resuming your metabolism increases significantly for several minutes to several hours after you stop exercising. This increases your caloric expenditure, even on the smallest type of exercise intensity FBZ.
High-intensity exercise will help you lose fat without damaging the precious muscle tissue and also promotes faster increase in their fitness levels of all types of muscle fibers (type I, type IIA, IIB) are stimulated in the process.
In conclusion, this article has emphasized the importance of the intensity of exercise to burn calories. Obviously, if your goal is to lose weight and fat mass more quickly and be more fit, based on interval training, it is far superior to exercise in the fat burning zone.
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