Today's Tip: Fat-Burning Zone vs. Cardio Zone

The amount of calories you burn is directly related to exercise intensity. It is a fact that the body uses fat as the primary source of fuel during lower intensity exercise (thus the "fat-burning zone"). About 60 percent of the calories burned come from fat. However, for overall fat loss, what matters most is the difference between the number of calories you expend and the number of calories you consume.

Both zones are designed to keep your heart rate within your target range. Your target heart rate ranges from 50-85%  of your maximum heart rate. If you exercise in the fat burning zone, your heart rate stays in the lower end of the range, not exceeding 70%. To exercise in the cardio zone, the intensity of exercise must increase, resulting in an elevated heart rate.

THE FAT BURNING ZONE

Exercises such as walking and cycling with little resistance prompt your heart rate to stay in the fat burning zone. Because the intensity of these types of workouts is low, you must exercise longer to burn the same amount of calories as you would compared to a higher intensity workout. Low intensity workouts are particularly good for those who are deconditioned or significantly overweight & just starting an exercise program. It's important to build an aerobic base before progressing to high intensity training.

THE CARDIO ZONE

When you exercise at intensities greater than 70 percent of your max, your body uses carbohydrates as the primary source of fuel. Though you are not burning fat, you are burning lots of calories. Intervals are an excellent way to ramp up the intensity of your workout - you go hard for one minute at your cardio exercise of choice (jogging, running, elliptical, Plyo exercises), then recover for one minute and repeat. Interval training allows you to improve your fitness level quickly, is effective for burning lots of calories during exercise, and increases your postworkout metabolic rate. The cardio zone, with its higher intensities will help you burn more calories in a shorter duration than exercising in the fat-burning zone. 

PUTTING IT ALL TOGETHER

Regardless of their names, exercising in both zones leads to weight loss. Bottom line, for the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates - simply put, you have to burn more calories than you take in. So focus on a challenging workout, & incorporate both types of exercise into your weekly fitness routine.