Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their ‘fat burning’ zone for the best results, but do you really burn more fat if you work at lower intensities? Is it the most effective way to help you lose weight?

Five Towns Personal Trainer reveals the what you need to know to maximize your ultimate results! I’ve seen exercise heart rate specs that specify two rates… one for fat loss and one (higher) cardiovascular benefit. Why are there two different rates?

ANSWER: Conventional exercise physiology teaches us that at a lower intensity within a target zone the body will burn more readily burns fat whereas as you up your intensity it calls more upon glycogen (sugar) energy stores. Intense cardiovascular training has a very distinct positive effect upon the cardiorespiratory system, thus, as your heart rate goes up, your are facilitating more cardio benefit. That is conventional wisdom. It is, however, flawed.

People are taught to estimate their maximum heart by subtracting their age from the number 220. That seems to offer a nice ball park figure that corresponds relatively well with the overall population. The “target zone” is estimated somewhere between 65% and 85% of the “age estimated maximum heart rate” The cardiovascular companies design charts to sell their “versatility” by offering programs that offer both for “fat burning” and for cardiorespiratory gain. In reality, you are very capable of burning fat anytime you are meeting oxygen demand, which includes when you drive, sit on the couch, and sleep! The premise that you have to be on a piece of aerobic equipment to burn fat is ludicrous.

Despite the criticism of this premise, the target zone is a valuable guideline for estimating intensity during aerobic exercise. If you are exercising at less than 65% of your maximum, you aren’t likely to stimulate great gains nor are you likely to burn significant amounts of fat during your exercise session. If you are exercising above 85%, you might be access glycolytic (sugar burning) energy stores and minimize fat access. Training towards the mid-high range of your target zone should bring you the best overall result.