20something marketer, personal trainer, Nike Master Trainer, and fitness enthusiast making the most of everyday. Now, if you go on an all day hike or four-hour bike ride, you will burn a significant amount of body fat (that is, if you don't sustain an overuse injury in the process).
The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal.
To understand the fat burning zone myth, you need to understand how your body uses energy during exercise. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen.
So here’s what the breakdown looks like assuming 30 minutes of exercise for a low vs. So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs.
There is something important we are missing in these calculations, which you will learn in the next section. When you exercise at low exercise intensities, you burn very few calories after the exercise is completed. Estimates of the afterburn effect vary wildly depending on the exercise method, the intensity of the workout, and even how its measured. While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach. You can also do it every day without concern, if I walked an hour every morning before breakfast that would burn a lot of calories over a month.
Would the cardioprotective benefits be the same for moderate cardio, high intensity cardio and HIIT ? Your writing always make a clear difference between all what’s posted on the internet. It’s been 8 months now that I tested various Hiit methods and grabbed data with a cardiofrequence meter. Very long and efficient EPOC, I could feel I was kinda breatless for hours after the workout.
Using low intensity I achieved the same result in about one hour (static bike) but then no EPOC at all. On a search I saw you can damage your heart doing HIIT but I was not able to find out much in the way of details.
I do wear a HR monitor (which is why I knew where I was at) and I know my HR tends to run a bit high anyhow (I think I am one of those high beaters?). Hi Ben (sorry I’m not Mark) but the elliptical is not as high impact as running, which is why it is not as hard on your knees.
I used to be down on extended periods of strolling for exercise, but I have come to realized that one of its most underrated functions is to get people in the worst shape out of the house and away from easy snacking when they are most bored.
Agreed Katherine, going for a walk is definitely a good way to curb the desire to mindlessly snack and get your body moving. The people you see who religiously do 30-60 minutes on the elliptical machine look about the same as they did months ago, don't they?
After finishing an intense (but short) workout, your metabolism may be higher for up to 14 hours afterward.
If you have limited time to workout, interval training will help you reach your goals faster.


Magazines constantly promote workouts in the fat burning zone as an effective way to burn fat and most cardio machines around the world have some type of sticker, or image clearly visible (see image to your right). The truth is at best, the fat burning zone is very misleading, and at worst, it’s complete misinformation. To keep things simple, during exercise your body draws energy from two places: fat or glycogen stores. You burn a lot more calories when you workout intensely than you do when you are sitting on the couch.
When you exercise intensely such as during a HIIT workout, there is a metabolic disturbance that burns calories after the workout is completed. Christopher Scott and the University of Southern Maine, the total calorie burn of low intensity exercise vs. Contrary to popular belief, getting up early in the morning to do low intensity cardio on an empty stomach will not help you lose more body fat versus other more intense methods. In the context of a fat loss program, exercise helps you keep your muscle, stay fit, make modest increases to your metabolism, and burn some fat.
I loathe cardio so I do it all as HIIT & I rest as little as possible when strength training. So sure, burning calories low intensity is OK, but in addition to…not in lieu of the real workouts. At the end of an HIIT session, I see that I burn about 25-30% more calories than a normal cardio workout but I feel more than 2X tired. One of the benefits of regular moderate intensity cardio ( 20-30 minutes of high heart rate exercise at least 3 times per day) is supposed to be a reduction in the risk of coronary artery heart disease and also prevent hypertension, metabolic syndrome etc.
I can get my heart rate up to 182-184 (Which is over 100% according to the max heart rate calculators ;b) and always do when doing HIIT. Personally, I’d stick with what does not cause you pain (your knees are probably telling you something). I’m Kate, a born and raised Chicagoan obsessed with exploring my limits and making each day better than the last. A smaller percentage of a bigger total can be better than a larger percentage of a smaller total.
But if you don't have 4-8 hours every day to work out, high intensity is the way to go (assuming a level of intensity that is safe for you).
But at the end of a slow, steady jog, your body will be back to it's steady state within an hour and you will be right back where you started.
The popularity of these challenging workouts continues to rise, and it's no wonder: A typical ride burns up to 12 calories a minute, and all that pedaling does some major reshaping of your legs and butt. The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs. But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity. But when you take into account the calories burned after exercise, or the afterburn effect, the numbers look much different – 39 calories burned for the cycling group vs. For busy people, interval training and circuit training workouts are substantially more efficient to help you burn far more calories in much less time, and burn more fat in the process. Because it’s a scientific fact that you must eat less calories than you burn to lose fat, nutrition has a much more powerful impact on this equation and consequently, it should be your main focus. Before starting, I made a meticulous research on how to do it and methods in more than a hundred sites (I am not exagerating), papers, and other sources. As long as your heart rate is getting up to where it should be on the elliptical, your cardio system isn’t going to know the difference.


Find Something You EnjoyIf cardio is something you routinely do and enjoy you should do what you like the best. And why are we, CrossFitters, getting such amazing results while our workouts last a mere 20 minutes?
A higher metabolism post workout means you are burning more calories, even if you're sitting at a desk most of the day. When you can't make it to a class, try this new DIY routine, created by Ruth Zukerman, cofounder of Flywheel Sports in New York City. I thought it was an error the first time, but it happened a second time and both times I was so tired afterward I slept for the rest of the day.
Another site commented that it is hard to know one’s true max heart rate as it is really hard to get your heart to max out, and the estimates are broad estimates. You should be doing something like weights though to counter not doing high impact cardio to keep your bones strong. If you love to run and you are healthy, there is no point to force yourself to use a stationary bike for 30 minutes. My grandmother's high intensity will be drastically different from a college athlete's high intensity; it's all relative.
It combines fat-blasting sprints and thigh-trimming climbs to deliver the slim-and-sculpt punch of a studio session anytime.
The higher intensity exercise group required three 15 second sprints as fast as the subjects could run. A surprising 95% of the total calorie burn occurred after the sprinting exercise!2 Keep in mind the cycling group exercised for almost 5x longer than the sprint group (3.5 minutes vs. I can tell you that your site and your propositions, methods are the most logic I ever found. Your body will need time to adapt to the stimulus, as it is vastly different from watching tv on a stairclimber.
I subscribe to your site with another one as the basis for information for my workout programs. I do not want to get out of the subject of this article, but by reading your comment above on the nausea feeling. As I grew older, nausea reduced and since 10 years ago disappeared no matter how much I do aerobic exercise, including HIIT.
The best elliptical machines have handles and if you turn the resistance up, your arms will have to work just as much as your legs.
With this cardio workout, you need not worry about setting the resistance to a high level on the elliptical.Start on the elliptical machine at a mid range level. Top Five Cardio Workouts for Awesome Results Learn about five of our top favorite cardio workouts, including popular cardio options to perform solo or with friends and family. Treadmill Workout Program Tips Before getting on the treadmill, here are a few simple tips you can follow to ensure a safe, effective and enjoyable workout.Learn How-to Maximize You Cardio Exercise RoutineBest Cardio Machines You can get the best cardio workout on any machine provided you enjoy it.
Learn tips that will help you operate the cardio machines properly to get maximum cardiovascular benefit.
You are probably researching the best cardio workouts to avoid gaining body fat or lose body fat. Cardio Mistakes You Must Avoid for Optimal Results Here is a look at five popular, or should we say not so popular cardio mistakes.



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