Target heart rate and weight loss: Is there really a fat burning zone?

November 4, 10:40 AMMinneapolis Fitness ExaminerMalia Frey

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Photo source:D Sharon Pruitt

Exercisers who are trying to lose weight may have heard about a fat burning zone, a target heart rate range where fat loss occurs more efficiently. For many, this is the reason that they use heart rate training and invest in devices, such as heart rate monitors, that help them to watch their pulse during exercise. But is there really a magical zone where fat starts to melt off the body?

The truth is that in lower heart rate ranges, the body metabolizes fat more efficiently. Generally the "fat burning zone" is considered to be 65-75% of your maximum heart rate. However, in higher heart rate ranges the body burns more total calories. Depending on the duration of the workout, exercising at a higher heart rate range may burn more fat because the total number of calories burned is higher.

The bottom line for exercisers who want to lose weight is consistency. Regular workouts are more likely to produce results than short term efforts regardless of the heart rate zone in which you exercise. But to maximize weight loss, use both higher and lower heart rate ranges. At least one workout per week should be shorter and more difficult. On days when the effort is moderate, challenge the body by exercising for a longer period of time. Change the type of exercise activity as well. A consistent effort paired with a varied menu of workouts will prevent boredom, keep you invested in your program, and eventually yield results on the path to weight loss.

Read more about heart rate training:

• Use heart rate training to reach your fitness and weight loss goals
• Three methods for measuring heart rate during exercise
• How to determine your exercise heart rate
• Using heart rate zones for effective fitness training
  
• Use resting heart rate to measure fitness progress

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• Recovery days maximize weight loss and fitness gains
• Is the Zone Diet fit for exercisers?
• Butchering animals burns how many calories?!
• The myth behind Time magazine's expose on exercise and weight loss
• New study reveals effectiveness of fad diets
• Expert says wearing denim promotes weight loss