When I think about the “fat burning zone”, I think of wasted time, minimal results and boredom. But there is a very long-standing myth in the health, exercise and fitness industry that, sticking to the fat burning zone (which is a low-medium intensity workout) will be an optimal workout to “target” fat cells. This just isn’t the case.
When considering just fat and carbs as an energy source for cardiovascular work, it is true that, as a general rule of thumb, more fat is utilised relative to carbohydrates in order to fuel your body to perform the actual cardio workout. Note the word “relative”.
As you increase your level of intensity, relatively speaking, you begin to utilise more carbohydrates than fat.
But hang on a second, you are exercising more, thereby expending more calories. Therefore, even though, relatively speaking, you are using more carbs than fat as energy, in absolute values, you are actually using more carbs and more fat.
Exercising in the “fat burning zone” may be appropriate if any of the following apply to you:
- Are just beginning an exercise regime
- Have a low level of fitness
- You have an injury preventing you to exercise at a higher intensity
- You have a medical condition that does not allow you to exercise vigorously
- You are looking to enhance your endurance capacity
- You require more recovery from a demanding workout regime
If not, and you are seeking to improve your VO2Max, enhance fat loss or even induce muscle synthesis (gain), then high intensity (possibly interval) training is the way to go.
Personally I haven’t exercised in the “Fat burning zone” as part of my prescribed exercise regime for about seven years (and yes it was seven years ago that I learnt about this truth).
I’ve breezed over a lot of explanations in this post, so for further reading check out:
Staying Fat In The Fat Burning Zone
Cardio & Bodybuilding – Good for Muscle Growth?
For some more advanced reading I would recommend:
Myths Under the Microscope – Fat Burning Zone
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