How To Burn Fat

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TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

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luimarco

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[runescapeclassicable]

can i drink water in between cardio .??

[luimarco]

@runescapeclassicable yes of course

[HerbaNico]

How do I know when did I reach my 70% of max heart rate???

[luimarco]

@HerbaNico to have it precisely you should do a Max Test or use the Formula of : 220 - your age = your Max

[aleks9248]

scooby said cardio will not burn muscle unless you do it like crazy

[luimarco]

@aleks9248 which is true in a sense

[warsbeast]

hey luii could you make a video about reps..how many needed for mass,strenght and fatloss (the difference between high reps vs low reps) and also about the speed of execution (the difference between a slow movement and a fast one)

[chrisdavies23359]

how do you work out what 70% of your max heart rate is, for different ages? e.g. it is going to be different for a 25 years and a 50 year old