Extreme Health Resolution Secrets

Lesson 4: Figure Out When You Start To Burn Fat

The extremely disputed "fat burning zone" concerns the target pulse rate range that's supposed to help an individual lose weight quicker. During low-intensity but longer physical exercise, about 60 % of the calories you burn come from fat instead of carbs.

During high-intensity physical exercise, only about 35 % of calories burned are from fat. According to exercise physiologists, low-intensity physical exertion does promote fat loss ... You simply have to do it for a longer time period.

Where Is The Zone

For the body's wellness, alternating between low intensity and high intensity physical exertion will allow for recovery and optimal wellness as well as advanced weight loss distributed in a way that would please most individuals.

Simply stated, sprinters have that muscle on muscle look, while the normal treadmill walker has thin arms and a gut? It's easy. If you sprint, you utilize your muscles to such a powerful extent; they react by growing bigger and stronger. So the fat burning zone blended with exercises of higher intensities will result in the results most individuals are attempting to accomplish.

Begin with 180 minus your age (a) for the fat burning zone maximum target pulse rate (z). This equation is 180 - a = z. When working out, take your heart rate for 15 seconds (p), then multiply this by 4 to get your pulse rate (h) for 1 minute. This is your pulse rate during training or physical exercise. For instance, (p) x 15 seconds = h.

Remain in the fat burning zone. Your pulse rate has to stay below or at z (fat burning zone upper pulse rate limit during conditioning) calculated in Step 1. A lot of exercise machines have calculations that will provide a range (the zone--an upper and low limit) depending on your age.
Another way to calculate:

Figure out your MHR (Age Predicted Maximum Heart Rate). Take 220 minus your present age = MHR. Figure out your RHR (Resting Heart Rate). When you wake in the morning or have been totally relaxed, take your heart rate (p) for 15 seconds, then multiply by 4 to get your resting pulse rate for 1 minute.

Plug your MHR and RHR into this formula utilizing 85 %. For a fat burning zone, 65 % to 85 % may be used. Plug 85 % into (percent of max) for the maximum of your fat burning zone and 65 % or 75 % in the (percent of max) for the minimum of your fat burning zone. Now you've figured out a fat burning zone or range to aim for during your physical exercise.

Vary your workout with longer low-intensity physical exertion as well as high-intensity workouts to get the most advantage from exercise, improving cardiovascular health, burning fat, bettering flexibility, and toning up and conditioning the body.

Always seek the counsel and advice of a qualified doctor prior to embarking on a new diet or weight loss plan, including determining the correct fat burning zone or target pulse rate.

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Lesson 3: Health Benefits Besides Weight Loss To Being Fit (Prev Lesson)
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