The Fat Burning Zone - Fact or Fiction?

For the January issue of OH Magazine I will am writing an article about what cardiovascular training intensity or heart rate and what time of day is best for burning fat (if there is one).  I would like to know what your thoughts are in this so I can better address the needs and/or confusion surrounding this issue. So, let me know what you have heard, what exercise you do, what you see others doing, what you have read on the message boards or anything else that may help me to better serve you as a memeber.

 

Jeremy, My personal trainer did a heart rate test on me when I first started working out with him. He determined that my target max was 170 bpm. He also had this chart for "fat burning"  (the YMCA uses it) that essentially indicates that you should be working at around 80% of your target max for maximum fat burning. I usually do 5 minutes of warm up, 5 minutes of gradual build to 158-163 bpm (I wear a heart rate monitor) and 40 minutes at that level. I have read that morning is better but exercise at any time of day is good. Cheers, Susan

How old are you? That will give me a better idea about what your max heart rate is.

Jeremy, I am 38 years old.

Let me get one more bit of information from you before I go into a great bit of detail. It seems that you are fairly well trained since you can keep your heart rate that high for 40 minutes.  Instead of estimating your max heart rate with the traditional equation, 220 - age, I would like to calculate your heart rate reserve or HRR. To do so I will need your resting hear rate. So, when you are sitting around watching TV or sitting down somewhere, please measure your resting heart rate in beats per minute (of course you may already know this).

Jeremy, My resting heart rate is 60 bpm (I am 38 years old).

Okay, so is there an optimal fat burning zone? One of the reasons that I ask is that I would like to start running outdoors a couple of days a week. I am confident that right now, as I am working up to be a better runner, I won't hit my target heart rate for max fat burning.

In another thread you and I were discussing that I might be at my goal weight (140-141 pre-plastics). Your suggestion was that I choose my next fitness goal and I think I would like to run a half marathon next and that is why I am running outdoors.

 

Susan

Hi Jeremy, I'm 45 and I try to keep my heart rate between 60-80% via a heart rate monitor. I usually run between 2.5 and 3.6 miles a day so anywhere from 1/2 hour to 50 minutes. I try to keep it in the 130s most days so I can increase my V02. Using the 220 - age my heart rate should stay between 105 & 140. My resting heart rate is around 60 when I wake up in the morning before getting out of bed. My blood pressure has dropped to about 105/65 which is great for me. As for time of day, I usually run at noon during my lunch hour. Right now it is dark in the morning and dark when I get off work so noon is the best time for me. On the weekend I tend to run in the afternoon. Hope that helps! Diona

This sounds great! Keep it up as I am sure you and others like you are an inspiration to so many members. Thank you!!!!

I go to Jazzercise. I love it because it's fun and funky and includes cardio and toning. The class lasts an hour and I try to go 4 to 5 times a week.

I suck at exercise... You would think I would be more  active now that I am so much healthier.   I have a gym membership that I do not use..... but when I did, I did the treadmill, bike, and weights.  I do yoga 3 x a week.  I am able to jog now, and use to run 3 miles a day when younger.... I really need motivation and my butt kicked..... HELP...... get me back on track... I need to make this a part of my life....  I always thought the mornings were the best time for me... Late morning.. but who knows.  Any motivation and suggestions, and yes fuss at me,  will all be gladly accepted...    :)