Is The Fat Burning Zone Effective?
What exactly is the “Fat Burning Zone?” There appear to be differing definitions of the fat burning zone. The fat burning zone is a heart rate range we measure during exercise. Theoretically, this range is is where our bodies burn fat most efficiently. Compared to other heart rate ranges, like the “optimal conditioning zone” or the “peak performance zone,” Our heart rates in the fat burning zone are relatively low. Nevertheless, if our beginners workout goals are to burn fat and lose weight, we should focus our efforts toward exercising in the fat burning zone. Right? WRONG, and here is why.
Here is an example to help clarify the fat burning zone myth. Imagine you are exercising on a stationary bike. According to the bike’s computer, a heart rate of 90-100 places us in the fat burning zone. The same computer will place us in the “optimal conditioning zone” at a heart rate of 110-120. And finally, 120-130 puts us in the “peak performance zone.”
All of these zone labels are misleading. We are led to believe that we will burn more fat by reaching a heart rate of 90 than we would by exercising at a heart rate of 130. Quite frankly, that is ridiculous.
We can use the same example and look at calories burned. In the “fat burning zone,” you will likely burn off 200 calories in 30 minutes. Thirty minutes in the “optimal conditioning zone,” like a spinning class, might burn 500 calories. When structuring your beginners workout, which is a better option for weight loss and fat loss? Clearly, burning 500 calories is a better choice than burning 200 calories.
The whole concept of the fat burning zone has to do with percentages. In the fat burning zone, you will use a higher percentage of fat (vs. protein and carbs) to extend energy to burn calories. Notice the distinction? Not MORE fat, but a HIGHER PERCENTAGE of fat. Does that really matter? I don’t think it does. When exercising at a greater intensity, or higher heart rate, you will burn more calories. You will burn more fat, period.
So, when performing your beginners workout, don’t be misled by the “fat burning zone.” For weight loss and fat loss, a more effective strategy is to work at more intense exercises. Get your heart rate up, and burn as many calories as you can.
