When it comes to weight loss the first thing many people think about is that they have to hours and hours of cardio. Many people spend too many hours counting the calories they burn on the treadmill or elliptical machine for example. Others are using a heart rate monitor to stay in their fat burning zone for hours hoping the fat will burn away.
To comprehend heart rate training, we first have to start to know the way your body produce and use energy. We have two major rules that leave energy within our bodies. First, our aerobic metabolism uses oxygen joined with carbs (sugar) and fat to produce our long-lasting energy and the energy you use to learn this informative article.
The second way you produce energy is anaerobically. Your anaerobic metabolism creates energy for short durations of intense activity. Your only source of energy for your anaerobic metabolism is carbohydrates in your blood stream (blood glucose) or carbs stored in your muscle cells (glycogen). So aerobic burns fat and carbs, and anaerobic burns carbs only.
Proper heart rate training has three distinct training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat.
Fat Burning Zone 1
The first zone (zone 1) for ideal fat-burning cardio has working out at a moderate degree of intensity. You need to workout at an intensity that you can sustain for lengthy periods of time, greater than 30 min. persistently. With training, it is good to work up to consistent cardio workouts for 60 min. The goal in zone 1 is to train your body to lose fat efficiently. Don't be too concerned about how exactly many calories you burn during the workout. An appropriate fat burning zone workout trains your metabolism to burn more fat by efficiently training the body to release more fat out of your fat cells all day long while you are not exercising.
Anaerobic Threshold Zone 2
For the second zone (zone 2), we want to train as close as we can to our anaerobic threshold. A measure to find this point is the highest constant heart rate you can sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolism to burn energy as fast as it can. Your metabolism then adapts and you burn more energy 24 hours a day. Zone two is the workout that I see that every exerciser skips. Most people either spend all their time in the easy zone 1 or do high intensity training all the time which we are going to talk about next. Working out at the moderately high intensity in zone 2 is essential to training our aerobic metabolism which is our major source of energy all day.
Intense Zone 3
The third zone for optimal fat burning cardio is training at high intensities (zone 3). Another name for this zone is interval training. Interval training is where we workout for short burst of time, 1-3 min., and then walk or rest for short bursts of time, and then repeat the high to low sequence again. Zone 3 workouts train your body to produce energy greater than it has ever done before for short durations of time.
Each zone has key features to your total fat burning program. An ideal plan includes workout routines in all three zones every week. Every person's heart rate is going to be unique for each zone. Heartbeat zones between people can differ by over 20 beats, so training at the friend's zone does not work. Start training at all three zones per week and begin burning more fat 24 hours a day.
To comprehend heart rate training, we first have to start to know the way your body produce and use energy. We have two major rules that leave energy within our bodies. First, our aerobic metabolism uses oxygen joined with carbs (sugar) and fat to produce our long-lasting energy and the energy you use to learn this informative article.
The second way you produce energy is anaerobically. Your anaerobic metabolism creates energy for short durations of intense activity. Your only source of energy for your anaerobic metabolism is carbohydrates in your blood stream (blood glucose) or carbs stored in your muscle cells (glycogen). So aerobic burns fat and carbs, and anaerobic burns carbs only.
Proper heart rate training has three distinct training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat.
Fat Burning Zone 1
The first zone (zone 1) for ideal fat-burning cardio has working out at a moderate degree of intensity. You need to workout at an intensity that you can sustain for lengthy periods of time, greater than 30 min. persistently. With training, it is good to work up to consistent cardio workouts for 60 min. The goal in zone 1 is to train your body to lose fat efficiently. Don't be too concerned about how exactly many calories you burn during the workout. An appropriate fat burning zone workout trains your metabolism to burn more fat by efficiently training the body to release more fat out of your fat cells all day long while you are not exercising.
Anaerobic Threshold Zone 2
For the second zone (zone 2), we want to train as close as we can to our anaerobic threshold. A measure to find this point is the highest constant heart rate you can sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolism to burn energy as fast as it can. Your metabolism then adapts and you burn more energy 24 hours a day. Zone two is the workout that I see that every exerciser skips. Most people either spend all their time in the easy zone 1 or do high intensity training all the time which we are going to talk about next. Working out at the moderately high intensity in zone 2 is essential to training our aerobic metabolism which is our major source of energy all day.
Intense Zone 3
The third zone for optimal fat burning cardio is training at high intensities (zone 3). Another name for this zone is interval training. Interval training is where we workout for short burst of time, 1-3 min., and then walk or rest for short bursts of time, and then repeat the high to low sequence again. Zone 3 workouts train your body to produce energy greater than it has ever done before for short durations of time.
Each zone has key features to your total fat burning program. An ideal plan includes workout routines in all three zones every week. Every person's heart rate is going to be unique for each zone. Heartbeat zones between people can differ by over 20 beats, so training at the friend's zone does not work. Start training at all three zones per week and begin burning more fat 24 hours a day.
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