To be successful in any healthy weight loss program, you must incorporate a regimen of fat burning exercise. Over the next few days, I will present a review of the best fat burning exercise principles.
Principle 1: Aerobic Exercise
When you exercise. The harder you work, the more calories you burn and, the harder you work, the more fat you burn . . . up to a point. Then, the amount of fat your body burns drops off to nearly zero. Why? Your body needs a surplus of oxygen to burn fat. If you’re puffing and panting, by definition, you’re in oxygen debt. When you’re panting, you’re creating a greater demand for oxygen than your body can keep up with. When you reach that point, your body will continue to burn calories. But the source of the calories your body burns will change. Beyond a certain heart rate, your body will stop burning fat, but will continue to burn protein and carbohydrate.
What is the aerobic fat burning range for your body? To achieve your ideal fat burning range, strive to keep your training heart rate between 60% and no higher than 75% of your maximum heart rate. To calculate your maximum heart rate, subtract your current age from 220. 220 is a scientific constant. Then multiply your maximum heart rate by 75% (.75). 75% of your maximum heart rate is the upper limit of your aerobic fat burning zone. The key is to keep your training heart rate under 75% of your maximum heart rate. Multiply your maximum heart rate by 60% (.60). That’s your lower limit.
If I use a 40 year old man as an example, I would subtract 40 – his current age – from 220 – the scientific constant. This gives me 180. 180 is the maximum heart rate for a 40 year old man. Then I multiply his maximum heart rate by 75%. 180 times .75 = 135. For a 40 year old man, the upper limit of his fat burning zone is 135 beats per minute. 60% of his maximum heart rate is 108 beats per minute. A 40 year old man will burn the maximum amount of fat when he keeps his training heart rate above 108 beats per minute and below 135 beats per minute while exercising.
Here’s the key point. If you want to burn the most fat, keep your training heart rate under 75% of your maximum heart rate. When it comes to burning fat and getting lean, exercising harder is not better. Precise is better.
Let’s take this concept one step further. Consistently training at a heart rate over 75% of your maximum heart rate is called over training. Over training triggers the release of cortisol. Cortisol, as you remember, is the most powerful stress hormone in your body. Cortisol is catabolic, meaning, cortisol will tear down your muscles and your bones. Cortisol will make you fatter. Cortisol will depress your immune system. And, cortisol will accelerate brain aging. Over training is a state you want to avoid.
Listen to your body. Your body doesn’t lie. Your training heart rate will tell you exactly what the optimal level of intensity is for your body.
If you want to train with precision, invest in a heart rate monitor. You can purchase a heart rate monitor at most sporting goods stores.
For more on establishing a healthy weight loss exercise program, take a look at my new ebook on how you can get lasting weight loss results. “The 10 Step Permanent Weight Loss Formula”. Get it HERE.
Be sure to check out my other healthy weight loss program advice on Squidoo.com: click here.
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