Hi Fit Fam I hope this finds you well.
As a Personal Trainer I am often asked......
What should my Heart rate be to burn fat?
What should it be to improve fitness?
What's the best Zone to work in?
With all these questions it is easy to get get confused. So I hope to explain things for you in this blog.
What is you Maximum Heart Rate?
Your maximum heart rate is determined by a formula, which is simply 220- you age.
Example
A 20 year olds maximum heart rate is 200 beats per minute, so from this
figure we can workout,
50 %= 100 beats
60%= 120 beats
70%= 140 beats
and so on.
Levels or zones are determined using percentage guidelines. As a general rule of thumb and keeping it simple the zones are broken down into
Fat Burn 50-65%
Aerobic 65-80%
Anaerorbic 80-90%
There are other sub-categories that may fall within these zones (threshold zones).
Fat Burning/ Aerobic Zone-
In this zone we are able to produce energy using oxygen. In this zone we are able to use carbohydrate and fat as the primary source of fuel that. Once the excess carbohydrate stores are burnt, then fat will be utilised as fuel, it is often said that steady state cardio will give good results in fat loss. Whilst this true, fat is burnt at a higher level when glycogen levels are low. I would not solely rely on this type of training. You should incorporate High Intensity Training to also stimulate fat loss.
Anaerobic Zone
In this zone we generate energy without the presence of oxygen, therefore the
time period that you can work in this zone is short. Within the anaerobic zone there are two types energy systems:
1) ATP adenosine triphosphate and CP creatine
phosphate system
2) Anaerobic glycolysis.
The high energy required to fuel such activities, is stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose and glycogen as a fuel in the absence of oxygen. These physical activities that last up to about thirty seconds rely primarily on the ATP-PC phosphagen system. Longer than this the Anaerobic glycolysis system kicks in. It is here that lactate acid (a by product from the energy breakdown is produced). You may have heard of this and it has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. Elevated lactate levels are only one of many changes that occur within and around muscle cells during intense exercise that can lead to fatigue. Elevated muscle and blood lactate levels are a normal consequence of any physical exertion. Anaerobic activity can be improved through training.
So what's the best Zone?
Well like everything you need a balance. Training that only uses one zone
will not help you progress long term, it is essential to incorporate, HITT
training as well as longer lower intensity workouts.
Please note that if you have not exercised before your heart rate may be higher initially. However you should find that with time it will fall faster after HITT training and you can work harder and still maintain within the zone you want to be. This will also indicate that your fitness levels are improving.
I hope you enjoyed this article and if you have any question please do not hesitate to contact me.
Until next week stay healthy
Jill
As a Personal Trainer I am often asked......
What should my Heart rate be to burn fat?
What should it be to improve fitness?
What's the best Zone to work in?
With all these questions it is easy to get get confused. So I hope to explain things for you in this blog.
What is you Maximum Heart Rate?
Your maximum heart rate is determined by a formula, which is simply 220- you age.
Example
A 20 year olds maximum heart rate is 200 beats per minute, so from this
figure we can workout,
50 %= 100 beats
60%= 120 beats
70%= 140 beats
and so on.
Levels or zones are determined using percentage guidelines. As a general rule of thumb and keeping it simple the zones are broken down into
Fat Burn 50-65%
Aerobic 65-80%
Anaerorbic 80-90%
There are other sub-categories that may fall within these zones (threshold zones).
Fat Burning/ Aerobic Zone-
In this zone we are able to produce energy using oxygen. In this zone we are able to use carbohydrate and fat as the primary source of fuel that. Once the excess carbohydrate stores are burnt, then fat will be utilised as fuel, it is often said that steady state cardio will give good results in fat loss. Whilst this true, fat is burnt at a higher level when glycogen levels are low. I would not solely rely on this type of training. You should incorporate High Intensity Training to also stimulate fat loss.
Anaerobic Zone
In this zone we generate energy without the presence of oxygen, therefore the
time period that you can work in this zone is short. Within the anaerobic zone there are two types energy systems:
1) ATP adenosine triphosphate and CP creatine
phosphate system
2) Anaerobic glycolysis.
The high energy required to fuel such activities, is stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose and glycogen as a fuel in the absence of oxygen. These physical activities that last up to about thirty seconds rely primarily on the ATP-PC phosphagen system. Longer than this the Anaerobic glycolysis system kicks in. It is here that lactate acid (a by product from the energy breakdown is produced). You may have heard of this and it has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. Elevated lactate levels are only one of many changes that occur within and around muscle cells during intense exercise that can lead to fatigue. Elevated muscle and blood lactate levels are a normal consequence of any physical exertion. Anaerobic activity can be improved through training.
So what's the best Zone?
Well like everything you need a balance. Training that only uses one zone
will not help you progress long term, it is essential to incorporate, HITT
training as well as longer lower intensity workouts.
Please note that if you have not exercised before your heart rate may be higher initially. However you should find that with time it will fall faster after HITT training and you can work harder and still maintain within the zone you want to be. This will also indicate that your fitness levels are improving.
I hope you enjoyed this article and if you have any question please do not hesitate to contact me.
Until next week stay healthy
Jill
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