You may have been told that doing cardiovascular exercise at a lower heart rate is better in order to burn more fat (look at the graphics on the treadmill and you will see “cardio zone” and “fat zone” ). Though there is a degree of truth to this, it is really another myth that needs to be busted.
Somewhere, someone might have read an article or a journal stating that the ratio of fat that you burn while doing cardiovascular activity is higher at a lower heart rate. As you begin to increase the intensity by means of speed, resistance, or incline, your fat burning ratio will decline. While this is all true, this information can be severely misinterpreted.
At all times of the day your body's energy expenditure is primarily aerobic (primarily fat). All this means is that you will utilize more fat energy as compared to carbohydrate energy (aka- glycogen that is converted to glucose). Unfortunately, sitting around doesn't get the job done, you have to increase intensity (in this case, aerobic or cardiac output). When you increase your aerobic output, you will begin to change the ratio at which you utilize fat and carbohydrate energy. No matter what, when you increase aerobic activity, you will increase your carbohydrate (glucose) usage. This is done by what is known as aerobic glycolosis (you don’t have to remember that).
There is a high correlation between your heart rate and increasing “carbohydrate burning”. So, when you read this you may think, “okay, if I want to burn more fat, I need to keep my heart rate down”. However, and this is a big however, notice that nothing is mentioned about the quantity of fat calories that is used at a lower intensity as compared to a higher intensity. All that is mentioned was the ratio.
When you increase your heart rate while doing cardiovascular training, you will use more fat than you would a lower intensity. Ratios don’t matter. It’s quantity of fat you’re after and it just so happens that your training will also be more qualitative. It's more qualitative because it will improve cardiovascular fitness, plus your body adapts to using fats more effieciently due to cellular adaptations (this takes time).
Even if you were to think, “well I don’t want to burn more carbs, I want to burn more fat”. Well, don’t worry; you’ll still be burning more fat than carbs at a higher heart rate, as long as you’re not breaking what is known as anaerobic threshold (which you can’t sustain for long periods of time anyway).
When you go to do cardio, get a sweat going and do something more than a “mall paced walk”. Of course, this all depends on your current health and fitness level. At some time though, you’ve got to push it. Ideally, you want to do cardio sessions where your heart rate reaches approximately 75-85% of maximal heart rate (or exceeds it occasionally) for 20 minutes or longer. One of the methods to improve cardiovascular fitness is through interval training and Fartlek training.
Somewhere, someone might have read an article or a journal stating that the ratio of fat that you burn while doing cardiovascular activity is higher at a lower heart rate. As you begin to increase the intensity by means of speed, resistance, or incline, your fat burning ratio will decline. While this is all true, this information can be severely misinterpreted.
At all times of the day your body's energy expenditure is primarily aerobic (primarily fat). All this means is that you will utilize more fat energy as compared to carbohydrate energy (aka- glycogen that is converted to glucose). Unfortunately, sitting around doesn't get the job done, you have to increase intensity (in this case, aerobic or cardiac output). When you increase your aerobic output, you will begin to change the ratio at which you utilize fat and carbohydrate energy. No matter what, when you increase aerobic activity, you will increase your carbohydrate (glucose) usage. This is done by what is known as aerobic glycolosis (you don’t have to remember that).
There is a high correlation between your heart rate and increasing “carbohydrate burning”. So, when you read this you may think, “okay, if I want to burn more fat, I need to keep my heart rate down”. However, and this is a big however, notice that nothing is mentioned about the quantity of fat calories that is used at a lower intensity as compared to a higher intensity. All that is mentioned was the ratio.
When you increase your heart rate while doing cardiovascular training, you will use more fat than you would a lower intensity. Ratios don’t matter. It’s quantity of fat you’re after and it just so happens that your training will also be more qualitative. It's more qualitative because it will improve cardiovascular fitness, plus your body adapts to using fats more effieciently due to cellular adaptations (this takes time).
Even if you were to think, “well I don’t want to burn more carbs, I want to burn more fat”. Well, don’t worry; you’ll still be burning more fat than carbs at a higher heart rate, as long as you’re not breaking what is known as anaerobic threshold (which you can’t sustain for long periods of time anyway).
When you go to do cardio, get a sweat going and do something more than a “mall paced walk”. Of course, this all depends on your current health and fitness level. At some time though, you’ve got to push it. Ideally, you want to do cardio sessions where your heart rate reaches approximately 75-85% of maximal heart rate (or exceeds it occasionally) for 20 minutes or longer. One of the methods to improve cardiovascular fitness is through interval training and Fartlek training.
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