In relation to weight loss one thing many people consider is that they need to do hours and hours of cardio. A lot of people spend a lot of hours counting the calories they burn on the treadmill or elliptical trainer as an example. Others are using a heart rate monitor to stay in their fat reducing zone for hours hoping the fat will burn off.
To understand heart rate training, we first have to begin to understand how our bodies produce and use energy. We have two major processes that produce energy within our bodies. First, our aerobic metabolism utilizes oxygen combined with carbs (sugar) and fat to produce our long lasting energy and the energy you are using to read this 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 heartbeat training has three distinctive training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat.
Fat Loss 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 Tolerance Zone 2
For that second zone (zone 2), we would like to train as near as we can to the anaerobic threshold. A measure to find this point is the highest constant heart rate you are able to sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolic rate to lose energy as fast as it can. Your metabolic rate then adapts and you also burn more energy Round the clock. Zone two will be the workout that I notice that every exerciser skips. Many people either spend all of their amount of time in the easy zone 1 or do high intensity training all the time which we will speak about next. Working out at the moderately intense in zone 2 is essential to instruction our aerobic metabolism which is our major source of energy throughout the day.
Intense Zone 3
The third zone for ideal fat burning cardio is training at high intensities (zone 3). Another reputation for this zone is interval training workouts. Interval training is where we workout for brief burst of energy, 1-3 min., and then walk or rest for brief jolts of time, and after that repeat the high to low sequence again. Zone 3 exercises train one's body to create energy greater than it has ever done before for short durations of time.
Each zone has key aspects to your total fat burning program. An optimal program consists of workouts in all three zones each week. Every person's heart rate is going to be different for each zone. Heart rate zones between people can vary by over 20 beats, so training at your friend's zone doesn't work. Start training at all three zones each week and start burning more fat 24 hours a day.
To understand heart rate training, we first have to begin to understand how our bodies produce and use energy. We have two major processes that produce energy within our bodies. First, our aerobic metabolism utilizes oxygen combined with carbs (sugar) and fat to produce our long lasting energy and the energy you are using to read this 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 heartbeat training has three distinctive training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat.
Fat Loss 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 Tolerance Zone 2
For that second zone (zone 2), we would like to train as near as we can to the anaerobic threshold. A measure to find this point is the highest constant heart rate you are able to sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolic rate to lose energy as fast as it can. Your metabolic rate then adapts and you also burn more energy Round the clock. Zone two will be the workout that I notice that every exerciser skips. Many people either spend all of their amount of time in the easy zone 1 or do high intensity training all the time which we will speak about next. Working out at the moderately intense in zone 2 is essential to instruction our aerobic metabolism which is our major source of energy throughout the day.
Intense Zone 3
The third zone for ideal fat burning cardio is training at high intensities (zone 3). Another reputation for this zone is interval training workouts. Interval training is where we workout for brief burst of energy, 1-3 min., and then walk or rest for brief jolts of time, and after that repeat the high to low sequence again. Zone 3 exercises train one's body to create energy greater than it has ever done before for short durations of time.
Each zone has key aspects to your total fat burning program. An optimal program consists of workouts in all three zones each week. Every person's heart rate is going to be different for each zone. Heart rate zones between people can vary by over 20 beats, so training at your friend's zone doesn't work. Start training at all three zones each week and start burning more fat 24 hours a day.
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