What Is The Fat Burning Zone?

What Is the Fat-Burning Zone?

When it comes to exercise, particularly cardio exercise, there are different heart-rate zones that equate to different levels of intensity. These levels actually determine which energy systems your body uses during exercise, and that often directly affects how many calories you burn.

There are four different training zones and each is a percentage of your maximum heart rate (MHR), the maximum number of times your heart can beat in a minute:

Low intensity, also known as the "fat-burning zone," is 50% to 70% of your MHR. It's usually considered light cardio or a warm-up level.

Moderate intensity is 70% to 80% of your MHR. At this level, you'll be working out but still be able to talk. 

High intensity is 80% to 90% of your MHR. This usually puts you well out of your comfort zone and pushes you to your anaerobic threshold,  which is when your cardiovascular system can't deliver oxygen to your muscles fast enough. 

Maximum effort is 90% to 100% of your MHR, something that even the most highly trained athletes can't maintain for more than a few minutes.  

The Truth About Your Fat-Burning Zone

From these numbers, you can see that the fat-burning zone is the lowest intensity. So why is it called the fat-burning zone? Because the body relies on more stored fat (versus carbs) as its primary fuel source when you work at a lower intensity compared to a higher intensity.

Some people have translated this to mean that you actually burn more fat when you work at a lower intensity, but that's a bit of a misconception. In reality, picking up the pace will torch more total calories—and ultimately more fat—in less time. And it's the number of calories you burn overall that leads to the most weight (and fat) loss.

To give you an example, the chart below details both the total calories and the fat calories expended by a 130-pound woman during cardio exercise.

As you'll see, the woman burns more total calories and more fat calories when working out at a higher intensity.

	Low Intensity (60 percent to 65 percent MHR)	High Intensity (80 percent to 85 percent MHR)
Total calories expended per minute	4.86	6.86
Fat calories expended per minute	2.43	2.7
Total calories expended in 30 minutes	146	206
Total fat calories expended in 30 minutes	73	82
Percentage of fat calories burned	50%	39.85%

While lower-intensity workouts are great for beginners and for building endurance, you need to work harder during some workouts if you really want to burn fat and lose weight.

The Case for Low-Intensity Exercise

Now, this isn't to say that low-intensity exercise doesn't have its place, especially if you're just starting out and can't sustain a faster pace. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way. 

Even for more advanced exercisers, endurance workouts should be a staple of a complete fitness program along with shorter, higher-intensity workouts or interval workouts.  A type of training in which you alternate periods of high-intensity exercise with low-intensity recovery periods, intervals are proven to increase fitness and burn more calories than you would when doing the same thing during your whole workout.

Structuring Your Cardio Workouts

If you want to lose weight, a general cardio schedule would include workouts at a variety of intensities within your target heart rate zone.  If you're doing five cardio workouts a week, you might have one high-intensity workout, one lower-intensity workout, and three somewhere in the middle.

Sample Cardio Workout Program for Beginners

A beginner cardio program lets you slowly build endurance while getting you a bit out of your comfort zone. That way you don't have to spend an entire workout miserable, yet you'll still challenge yourself, which will burn more calories.

Below is a sample program that will help get you started. 

Day	Workout/Intensity	Length
Monday	Beginner-Interval Workout	Up to 21 minutes
Tuesday	Low-Intensity Walking	10 to 20 minutes
Wednesday	Rest
Thursday	Cardio-Endurance Workout	Up to 35 minutes
Friday	Rest
Saturday	Interval Training Level 2	Up to 25 minutes
Sunday	Low-Intensity Walking	10 to 20 minutes

The key is to start with what you can handle and slowly build from there. If you're just getting started, don't worry too much about how hard you're working. Focus more on making exercise a habit you can manage on a regular basis.

Exercise Changes You At A Molecular Level

Exercise is good for you, this we know. It helps build muscle, burn fat and make us all into happier, healthier people. But long before you start looking the way you want, there are other hidden, more immediate, molecular and immunological changes taking place inside your cells. Changes which could be responsible for protecting us from heart disease, high blood pressure, type 2 diabetes – and even steve off old age and cancer. 

You may think that “molecular” changes may not be that much of a big deal. Surely it is fat loss and muscle gain that are the best outcomes of exercise? Actually molecular changes affect the way genes and proteins are controlled inside cells. Genes can become more or less active, while proteins can be rapidly modified to function differently and carry out tasks such as moving glucose into cells more efficiently, or protect cells from harmful toxins.

Type 2 diabetes causes all kinds of health problems, including cardiovascular disease, high blood pressure, blindness, kidney failure and nerve damage, and may lead to limb amputation. The underlying cause is the development of a heightened inflammatory state in the body’s tissue and cells. This damages cells and can eventually lead to insulin resistance and, ultimately, type 2 diabetes.

The main risk factors for type 2 diabetes include obesity, a poor diet and a sedentary lifestyle. However, we have found that even low intensity exercise, such as brisk walking, can increase the body’s insulin sensitivity. This means that people at risk of developing diabetes become less prone because they are able to metabolize glucose more efficiently.

In our study, we asked 20 sedentary people who were at risk of developing diabetes to walk briskly for 45 minutes, three times a week, for eight weeks. Although there was no change in their weight, blood pressure or cholesterol level, on average each participant lost a significant six centimeters from their waist circumference. And, more importantly, there was a reduction in their diabetic risk.

Immune system benefits

Interestingly, there were also exercise-induced changes in the participants’ monocytes – an important immune cell that circulates in the bloodstream. This led to a reduction in the body’s inflammatory state, one of the main risks for type 2 diabetes.

When our body is under attack from foreign invaders such as microbes, immune cells such as monocytes change into “microbe-eating” macrophages. Their main function is to fight infection in our tissues and lungs. There are two main types of macrophages, M1 and M2. M1 macrophages are associated with pro-inflammatory responses and are necessary for aggressively fighting off infections. However, in obese people who do not exercise, these cells become active even in the absence of infection. This can lead to an unwanted, heightened inflammatory condition which may “trigger” diabetes.

On the other hand, M2 macrophages play a role in “switching-off” inflammation and are instrumental in "damping-down" the more aggressive M1s. So a healthy balance of M1 and M2 macrophages is crucial to maintain an optimal immune response for fighting infections – and it may help prevent the heightened inflammatory condition which comes from lack of exercise and obesity too.

Other studies have also shown that exercise has a beneficial impact on tissues’ immune cell function and can reduce unnecessary inflammation. Exercise training in obese individuals has been found to reduce the level of tissue inflammation specifically because there are less macrophage cells present in fat tissue.

In addition, researchers have found a significant link between exercise and the balance of M1 and M2 macrophages. It has been shown that acute exercise in obese rats resulted in a shift from the “aggressive” M1 macrophages to the more “passive” M2 – and that this reduction in the inflammatory state correlated with an improvement in insulin resistance.

Time to move

There is no definitive answer as to how much and what intensity of exercise is necessary to protect us from diabetes. Though some researchers have shown that while higher-intensity exercise improves overall fitness, there is little difference  between high and low-intensity exercise in improving insulin sensitivity.

However, a new study has found that all forms of aerobic exercise – in particular high-intensity interval training such as cycling and running – can effectively stop aging at the cellular level. The exercise caused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes. Researchers also observed that these “molecular” changes occurring at the gene and protein levels happened very quickly after exercise and that the effects prevented damage to important proteins in the cells and improve the way in which insulin functions.

Although you might not see the changes you want immediately, even gentle exercise can make a big difference to the way the body’s cells behave. This means that exercise could have far-reaching health benefits for other inflammatory associated diseases and possibly protect us against aging and cancer too.

Why Do We Need Water Filters

Sediment Removal

Mechanical filters are used to remove leaves and other debris from water, along with dirt, silt and clay particles in water. Mechanical filters may be made from metal screens, fabric, ceramic or paper. These impurities, called sediment, can cause an unpleasant taste but aren't usually a health risk. Most home water filtration units use replaceable paper filters that screen out fine sediment.

Reducing Minerals

Iron and other minerals, such as calcium and manganese, are not hazardous to human health, but they can cause drinking water to taste metallic or just unpleasant. Iron or manganese can cause clothing stains on when wash water contains these elements, and they can even discolor porcelain and other dishes washed in the mineral-rich water. These minerals can build up in water pipes, gradually clogging them and reducing water pressure, possibly causing plumbing problems.

Pathogen Removal

Filtering water is essential to keep harmful bacteria and parasites from drinking water. Giardiasis is a type of illness that causes diarrhea and can last as long as six weeks. The microscopic parasite that causes the disease is Giardia intenstinalis, an organism that can survive in the environment for many months. It can be ingested from water that has become contaminated with animal or human feces. Another parasite that can cause similar symptoms is cryptosporidium. Cryptosporidium is resistant to chlorine and must be filtered out with mechanical filters. These pathogens are effectively removed by passing water through filters listed as micro-, ultra- and nano-filters.

Lowering Chlorine

Most municipal water utility companies use chlorine to treat drinking water because it's inexpensive, easy to use and highly effective at killing many of the bacteria found in water. It can also eliminate some viruses. While it's a good disinfectant, chlorine can make drinking water smell and taste unpleasant, and it can also react with some metals to form hazardous compounds. An activated carbon filter removes the chlorine smell and taste from water.

Removing Dangerous Lead

Lead is toxic when ingested, and it's essential to remove it from drinking water. Lead commonly gets into drinking water when it seeps into the water supply from old plumbing pipes or the solder used to join them together. It can be removed from water through reverse osmosis filters, distillation and carbon filters designed specifically to remove the metal. If you rely on well water, health agencies recommend that you have your well tested at least once a year for lead and other contaminants.

Pesticide and Chemical Removal

Before the 1940s most common pesticides contained heavy metals that did not readily dissolve in water, but today pesticide residue in drinking water may be on the rise because modern organic pesticides dissolve in water and can easily get into the water supply. Activated carbon filters can remove pesticides and volatile organic compounds from drinking water.

Benefits and Safety Tips For Stretching

1. Increases your flexibility

Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

One study found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation PNF - type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains.

3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).

5. Improves your posture

Muscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

9. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

Stretching techniques

There are several types of stretching techniques, including:

• dynamic

• static

• ballistic

• PNF

• passive

• active stretching

The most common forms of stretches are static and dynamic:

• Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.

• Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

Tips

• Use dynamic stretches before exercise to prepare your muscles.

• Use static stretches after exercise to reduce your risk for injury.

How to start a stretching routine

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

• aim for 5 to 10 minutes of dynamic stretching prior to your activity

• do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back.

Hold each stretch for 30 seconds and avoid bouncing.

You can stretch after each workout or athletic event, or daily after your muscles are warmed up. 

Risks and safety tips

Stretching may not always be safe:

• If you have an acute or existing injury, only perform stretches recommended by your doctor.

• If you have a chronic or nagging injury, consider talking with a sports medicine specialist or physical therapist to design a stretching protocol that fits your needs.

• If you have any physical limitations that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.

Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:

• Don’t bounce. Years ago, ballistic stretching was thought to be the best way to increase flexibility. Now, experts suggest you avoid bouncing unless these types of stretches have been recommended to you by a doctor or physical therapist.

• Don’t stretch beyond the point of comfort. While it’s normal to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, back off the stretch until you don’t feel any discomfort.

• Don’t overdo it. Like other forms of exercise, stretching puts stress on your body. 

If you’re stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.

• Don’t go into your stretches cold. Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after you work out, but if you’re not exercising before performing your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

The takeaway:

Whether you're new to exercise or a seasoned athlete, you can benefit from a regular stretching routine.  By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve posture, and ease your mind.