Fat Burning Zone VS the Cardio Zone

When you use the Cardio machines you will notice that there is a chart that has Fat Burning Zone and a Cardio Zone.  Most people are mislead to think if you work in the fat burning zone you will be burn more fat.

The charts on these machines that the companies display are inaccurate and do not take into consideration individuality.  They basically low ball what your heart rate should be so they don’t prescribe too high of a heart rate zone.

The numbers are derived from the very general formula of 220-age to predict your maximum heart rate.  That number is then multiplied by the heart rate zones varied from 50-90%.  Most people will find that when they use this chart as a guideline that they aren’t a challenging enough workout.

Because these zones do not consider your fitness level, anaerobic threshold or Vo2 Max, it is considered to be a very basic guideline.

If your goal is to work in the “fat burning zone” then workout at an intensity that you can sustain for the whole time at that particular tempo without stopping.  You should be able to get a good sweat out of it but not have adjust the settings to make it easier.  If this is the case then you are going too hard!

For your records, write down the level that you are working at, rpm or speed, heart rate read on the machine, and your perceived exertion of that exercise.  This is great information to know as you can start to ball park what intensity you are working at a particular intensity.

Working out at a lower intensity burns more calories from fat but less total calories overall! If your goal is to burn fat then work out at the higher end of the aerobic zone. The lower end is 50-65% of your Maximum Heart Rate and the higher end is 65-80%. The harder you workout the more calories you will burn! I advise to do the lower intense workouts on recovery days or the days you are lacking motivation and energy.

Remember to write down your approximate heart rate when working out (as the machines aren’t always 100% accurate) with your perceived exertion (how it felt) and all the other details I mentioned.  This will show you where you are at for intensity and as you get fitter things will become easier! It’s always great to have a bench mark to see where you started and reflect on your accomplishments!

Unless you get a Vo2 Max test to figure out what zones your body is most efficient burning fat there is a formula that works for most people.

The following is an example of a 23 year old individual.

206.9 – (0.67 x 23 (age)) = 191

191 – 65 (resting heart rate) = 126

126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107

82 + 65 (resting heart rate) = 147

107 + 65 (rhr) = 172

The target heart rate zone for this person would be 147 to 172

Watch out for Part 2 of this article on how effective “Interval Training” is in burning calories!