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The Myth Behind the Fat Burning Zone: Is Lower Intensity Exercise More Effective for Weight Loss?
Last Updated: Thursday, September 3, 2020 Reading Time: 7 Minutes
Dr. Ong Hean Yee
Cardiologist
The concept of the fat burning zone, often associated with lower intensity exercise that targets fat loss more efficiently than high-intensity workouts, has been a subject of debate among fitness enthusiasts and experts alike. The idea behind this myth is that during lower intensity workouts, the body burns predominantly fat instead of carbohydrates or glycogen. However, the scientific evidence suggests otherwise.
Let's delve into the truth surrounding the fat burning zone to provide you with accurate information based on research-backed insights:
The fat burning zone refers to a specific range of heart rates during exercise when your body predominantly burns fat as an energy source rather than relying heavily on carbohydrates or glycogen stores. This concept is often used in conjunction with lower intensity cardio exercises like walking, swimming, and cycling.
To identify the fat burning zone for yourself, you'll first need to calculate your Maximum Heart Rate MHR using the formula:
textMHR = 220 - textage in years
Once you have this figure, you can determine the range that constitutes the fat burning zone as follows:
Lower Limit: 60 of your MHR
Upper Limit: 80 of your MHR
The primary reason some individuals advocate for exercising within the fat burning zone is its potential to enhance fat loss during workouts. According to this belief, since fat metabolism is more efficient at lower intensities, engaging in such activities might lead to greater fat burn.
Research on this topic has consistently shown that:
Anaerobic Exercise Does More for Fat Loss: Contrary to popular belief, high-intensity and anaerobic exercises like sprinting, weightlifting, or intense interval trning have been found more effective for fat loss than aerobic workouts within the fat burning zone. This is because they stimulate a higher afterburn effect Excess Post-exercise Oxygen Consumption or EPOC, leading to increased caloric expiture post-workout.
Total Calorie Burn: Across all intensity levels, engaging in high-intensity activities actually burns more total calories than prolonged low-intensity workouts within the fat burning zone. This is especially true when it comes to the anaerobic threshold and beyond.
While exercising at a moderate intensity Aerobic Zone, which lies between 81 and 93, does contribute to both fat and carbohydrate metabolism, studies suggest that:
The myth surrounding fat burning zones as an exclusive tool for efficient fat loss during lower intensity workouts might not hold up under scientific scrutiny. Instead of relying solely on the fat burning zone for weight loss goals, it's recommed to incorporate a balanced mix of activities that include:
High-intensity intervals: To maximize afterburn effects and total calorie expiture.
Aerobic activities: For improving cardiovascular health and supporting sustned energy levels.
Resistance trning: Important for building muscle mass, which increases your metabolic rate even when you're not exercising.
By focusing on a variety of workouts that challenge different physiological systems, you can achieve more balanced fat loss, improved health outcomes, and overall fitness. , consistency and quality over quantity are key to sustnable results and long-term success in mntning a healthy lifestyle.
1 American Council on Exercise ACE - Understanding Your Heart Rate Zones.
2 Tinkler, H., Jones, D. 2019. The Role of Aerobic Exercise for Weight Loss: A Review. Sports Medicine, 498, 1351–1366.
3 Coyle, E. F. 2002. Energy metabolism during exercise and starvation. Nature Reviews Molecular Cell Biology, 34, 278–288.
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By revising the content for clarity, rephrasing for a broader audience, and ensuring that all statements align with current evidence-based research, this version offers an accurate and informative update on the topic of fat burning zones in exercise.
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