| -- End Ad Box ---> | | | | training, it is good to work up to consistent |
| When it comes to weight loss the first thing | | | | cardiovascular exercise for 60 min. The goal in |
| many people think about is that they have to do | | | | zone 1 is to train your body to burn fat efficiently. |
| tons of cardio. Many people spend hour after | | | | Don't be so concerned about how many calories |
| hours counting the calories burned on their | | | | you burn during the workout. A proper fat burning |
| treadmill. Others are using a heart rate monitor to | | | | zone workout trains your metabolism to burn |
| stay in their fat burning zone for hours hoping the | | | | more fat by efficiently training your body to |
| fat will burn away. One of the number one | | | | release more fat out of your fat cells all day long |
| questions I get is "I do 6 hours of cardio a week | | | | while you are not exercising. |
| and can't lose a pound." With proper hear rate | | | | Anaerobic Threshold Zone |
| monitor training, a person can optimize their | | | | For the second zone (zone 2), we want to train |
| workout to raise their metabolism and burn more | | | | as close as we can to our anaerobic threshold. A |
| fat not just during your workout, but all day long. | | | | measure to find this point is the highest constant |
| To understand heart rate training, we first have | | | | heart rate you can sustain for 15-20 min. The goal |
| to understand how our bodies produce energy. | | | | of zone 2 is to train your aerobic metabolism to |
| We have two major processes that produce | | | | burn energy as fast as it can. Your metabolism |
| energy within our bodies. First, our aerobic | | | | then adapts and you burn more energy 24 hours |
| metabolism utilizes oxygen combined with carbs | | | | a day. Zone two is the workout that I see that |
| and fat to produce our long lasting energy and | | | | every exerciser skips. Most people either spend all |
| the energy you are using to read this article. Your | | | | their time in the easy zone 1 or do high intensity |
| second way you produce energy is anaerobically. | | | | training all the time which we are going to talk |
| Your anaerobic metabolism creates energy for | | | | about next. Working out at the moderately high |
| short durations of intense activity. Your only | | | | intensity in zone 2 is essential to training our |
| source of energy for your anaerobic metabolism | | | | aerobic metabolism which is our major source of |
| is carbohydrates in your blood stream or carbs | | | | energy all day. |
| stored in your muscle cells. So aerobic burns fat | | | | High Intensity Zone |
| and carbs, and anaerobic burns carbs only. | | | | The third zone for optimal fat burning cardio is |
| Proper heart rate training has three distinct | | | | training at high intensities (zone 3). Another name |
| training zones each designed to challenge your | | | | for this zone is interval training. Interval training is |
| metabolism to become faster and more efficient | | | | where we workout for short burst of time, 1-3 |
| which leads to burning more fat. Most people only | | | | min., and then walk or rest for short bursts of |
| exercise in one of them. When we train in the | | | | time, and then repeat the high to low sequence |
| same zone everyday our body adapts to that | | | | again. Zone 3 workouts train your body to |
| workout and we stop getting the weight loss and | | | | produce energy greater than it has ever done |
| fat loss we are after. To optimize your fat | | | | before for short durations of time. It is more |
| burning results we want to do each zone's | | | | important about the rate of burning energy than |
| workout once a week. | | | | total calories. Which means the faster you go the |
| To create your optimal fat burning heart rate | | | | more calories you burn in a short period of time |
| zones we have to find your anaerobic threshold. | | | | the better. One key to interval training is you |
| Your anaerobic threshold is the point at which | | | | have to be able to repeat the same speed and |
| your physical activity becomes so intense that | | | | heart rate for each interval. Often people train to |
| your body is unable to produce enough energy | | | | hard for the first interval and though their heart |
| aerobically. Your anaerobic metabolism kicks in to | | | | rate goes up they slow their speed down with |
| produce more energy to continue the activity. | | | | each interval. Zone 3 workouts are considered the |
| During intense cardio workouts both your aerobic | | | | most efficient way to raise your metabolism and |
| and anaerobic metabolisms are producing energy | | | | burn more fat. You actually burn 100% carbs |
| to keep you moving. Online personal training | | | | during the workout as a source of energy. People |
| website utilizes a customized online profile to find | | | | that do consistent interval training on a weekly |
| your anaerobic threshold and create your fat | | | | basis burn more fat 24 hours a day, even on |
| burning heart rate zones. If you have the ability, | | | | days they don't exercise. |
| the best test for your anaerobic threshold is a | | | | Each zone has key aspects to your total fat |
| treadmill test where you are hooked up to an | | | | burning program. An optimal program consists of |
| oxygen mask connected to a metabolic cart. The | | | | workouts in all three zones each week. Every |
| most common place to get this test done is at | | | | person's heart rate is going to be different for |
| certain universities around the country. | | | | each zone. uses it customized profile to create |
| Fat Burning Zone | | | | the individualized heart rate zones to optimize |
| The first zone (zone 1) for optimal fat burning | | | | your fat burning workouts. Heart rate zones |
| cardio consists of working out at a moderate | | | | between people can vary by over 20 beats, so |
| intensity level. You want to workout at an | | | | training at your friend's zone doesn't work. Start |
| intensity that you can sustain for long periods of | | | | training at all three zones each week and start |
| time, greater than 30 min. consistently. With | | | | burning more fat 24 hours a day. |