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Is There a “Fat-Burning Zone”?
by Tanja Djelevic | July 20th, 2011 | 12 Comments
topic: Fitness
My clients often ask how they can reach the optimal “fat-burning zone.” I recently came across an interesting article that explains some of the science and suggests strategies for burning fat, information that I’m excited to share the next time someone asks.
In “How to Burn Fat Faster & More Efficiently,” professional running coach and fitness consultant Jason Karp explains that our bodies use both fat and carbohydrates for energy during exercise. Low-intensity exercises, such as walking, use proportionately more fat, while high-intensity activities, such as running or bicycling, draw more heavily upon carbs.
However, the assumption that low-intensity exercises keep you in the “fat-burning zone” is incorrect. At a higher intensity level, Karp explains, “the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.”
Want to maximize your fat-burning potential? Karp offers two strategies:
1. Work harder during interval training. “Interval training burns lots of calories in a short amount of time and keeps clients’ metabolic rates elevated for hours following the workout,” Karp says.
2. Go longer during runs and bike rides. Long runs or bike rides deplete muscle glycogen. “In response to this threat, muscles ‘learn’ how to use fat more effectively and over time become better fat-burning machines,” Karp says.
Thanks for bringing this point up. I always tell my clients that if you want to burn the highest percentage of fat then why not just sleep. I am a firm believer that high intensity exercise like interval training is the most efficient way to get in shape fast and get rid of unwanted weight.
Your right about that Tanja. I just want to add that exercising slowly can also do great especially on burning fats. The impact of it’s intensity is more greater than regular exercises.
It may also be interesting to some readers that the consumption of some chili, or rather the substance that gives chili it’s burn, capsaicin, one half hour before exercise will increase calorie burning during and after the exercise routine.
I heard there is a “fat burning zone” if you have a stable blood sugar… And you can get that balanced blood sugar when you eat frequent meals and avoid refined sugar.
Great article, interesting and helpful
I totally agree with working harder in interval training. IMO it’s best to do hard bouts of high intensity training combined with the right diet and the slower cardio exercise to help tone the body.
It is great that the ‘best’ way to burn fat is high intensity interval training, but to routinely offer or suggest this does a disservice to those individuals who can not work out at a high intensity due to physical limitations but who may also want or need to lose weight, stay or get into shape and burn fat. I would like to see articles for these individuals.
Hi Ann,
Interval training is a great method for losing weight, but certainly isn’t the only way! Check out our Weight Loss Solutions Guide for tips on determining your healthy weight, weight-loss nutrition and exercise tips for any fitness level: http://life.gaiam.com/guides/weight-loss-guide-answers-solutions.
Other articles you might find helpful (I’ll just list a few, but if you search for “weight loss” on our website you’ll find plenty more: http://life.gaiam.com/)
How to lose weight with Pilates: http://life.gaiam.com/article/can-you-lose-weight-pilates-expert-mari-winsor-weighs
How to lose weight with yoga: http://life.gaiam.com/article/how-lose-weight-yoga
Walking weight loss workouts: http://life.gaiam.com/video/3-walking-workouts-weight-loss
Trudie Styler’s Chair Yoga Workout (great for those just getting started with weight loss or who have trouble with traditional exercises due to weight, flexibility, etc.): http://life.gaiam.com/video/yoga-weight-loss-trudie-styler-chair-yoga-workout
Weight loss DVDs: (again, just a fraction of what we offer on our product website: http://www.gaiam.com/home.do?SID=WG117SPRTAPEMACS&extcmp=life_prod)
Trudie Styler’s Weight Loss Yoga: http://www.gaiam.com/product/trudie+stylers+weight+loss+yoga+dvd.do?SID=WG117SPRTAPEMACS&extcmp=life_prod
Balance Ball for Weight Loss: http://www.gaiam.com/product/balanceball-weight-loss-dvd.do?SID=WG117SPRTAPEMACS&extcmp=life_prod
Mayo Clinic Solutions for Weight Loss: http://www.gaiam.com/product/mayo+clinic+wellness+solutions+for+weight+loss.do?SID=WG117SPRTAPEMACS&extcmp=life_prod
Hope this is helpful!
–
Valerie Gleaton
Assistant Editor, Gaiam Life
valerie.gleaton@gaiam.com
I liked the article…
I actually implement this myself.
I work hard during interval training and once a week I have my “long” run, this works really well for me.
I also like the last comment that was meant for “Ann”, very good tips to take a look at…
You’ve done there a very nice article..What a informative discussion! The “fat-burning zone” is one of the many misconceptions that seem to be passed from one exerciser to another. The explanation for the myth is a combination of misinterpreted biochemistry and exercise physiology, inadequate education of many workers in the fitness industry, and a magazine culture that often favors sensationalism over scientific fact. This blog got my attention!
I like your tips to burn a lot of calories in a short amount of time. Really working harder during interval training and going longer during runs and bike rides are the nice ways to burn your fat. Keep it up.
I also heard often about the theory that low intensity exercises burn more fat than high intensity exercises. What is important is anyhow to do exercises and not just follow a diet that only concentrates on which foods to eat. Maybe, to be on the safe side, you could combine both low intensity with sometimes high intensity exercises. However, I think that more important is to run the exercises regularly.