The quest for weight loss often leads us down a path of high-intensity workouts. But what if there’s a more sustainable approach? The fat-burning zone — a specific heart rate range where your body prioritises burning fat for fuel.
Dr Surender Pal Singh, HOD Physiotherapy Department at CK Birla Hospital (R), Delhi, clarified the fat-burning zone refers to a range of heart rates (typically 70-80% of your maximum heart rate) where your body efficiently uses stored fat for energy. While some sources claim a broader range (60-80%), the 70-80% window is widely accepted, he said.
Finding your fat-burning zone
To unlock your fat-burning zone, first calculate your maximum heart rate (MHR) using the formula: MHR = 220 – Age
For example, if you’re 30 years old, your MHR would be 190 (220 – 30). Your fat-burning zone would then fall between 133 bpm (190 x 0.70) and 152 bpm (190 x 0.80).
Exercising within this zone offers weight-loss advantages, said Dr Singh. Since your body relies primarily on fat for energy, it promotes a reduction in body fat percentage. Zone 2, which often falls within the fat-burning zone, is particularly effective for fat burning.
How does the fat-burning zone integrate into your fitness plan?
According to Dr Singh, here’s how this factors into your fitness journey:
Prioritising Fat for Energy: Working out in this zone encourages your body to tap into stored fat reserves rather than readily available carbohydrates. This is particularly beneficial for weight loss and individuals with higher body fat percentages.
Longer Workouts, More Calories Burned: The moderate intensity allows for sustained exercise, enabling you to burn more total calories compared to shorter, more intense workouts. It’s a win-win for long-term weight management.
Suitable for All Fitness Levels: From beginners to seasoned athletes, the fat-burning zone caters to various fitness levels. It’s an excellent starting point for obese individuals or those new to exercise, offering a gentler yet effective introduction to physical activity.
While shorter durations can yield some benefits, experts recommend at least 30 minutes of sustained exercise within your fat-burning zone for optimal fat burning. A heart rate monitor can be your guide to stay within your target zone, said Dr Singh. A simple test: if you can’t comfortably hold a conversation while exercising, you’re likely pushing beyond your fat-burning zone.
The fat-burning zone offers a valuable strategy for sustainable weight loss. While lower-intensity workouts in this zone are effective, incorporating higher intensity workouts occasionally can also be beneficial for building muscle and boosting metabolism, creating a well-rounded fitness routine.
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First uploaded on: 24-06-2024 at 09:30 IST