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Date Posted: 12:05:12 05/23/03 Fri
Author: IndyLisa
Subject: Heart Rate and "fat burning" zone

Hi everyone! All the research I've done on maximum heart rate does not agree with what they tell me at Curves! (And I love Curves). Yes, it is true that you burn a higher PERCENTAGE of fat at a lower heartrate, but you burn less total calories of fat also. For example: (from www.goaskalice.columbia.edu/0882.html)

"Whenever we exercise, we are burning both fat and carbohydrate. We also burn more energy (calories) at higher levels of intensity. So, when our heart rate is higher, we are using a higher percentage of carbohydrate (as glycogen, the storage form of carbohydrate found in muscles); and, since we are using more energy overall, we will use more fat, too. What this means is that we will be burning a larger number of fat calories at a higher intensity, given an equal amount of time. In other words, in thirty minutes, we will burn more fat calories at 160 beats per minute than at 125 (assuming you are able to keep your heart rate at 160 for thirty minutes).

"As we become more aerobically trained, our bodies adapt and rely on burning a higher percentage and total number of fat calories all the time. This spares glycogen so that our muscles don't tire out easily during exercise. Another benefit of exercise is the development of muscle tissue. The more lean body mass we have (which is often a result of exercising), the more calories we burn all day (and all night too!).

"To burn as much fat as possible in a set amount of time, work at a challenging intensity you can comfortably manage for the entire duration. An easy measure is being able to talk, but not sing, while exercising. For most people who exercise regularly, this is about 70 to 75 percent of maximum heart rate (MHR) -- see below for information on how to calculate this number. As your fitness level improves, you may be able to increase exercise intensity and/or duration and your fat burning abilities."

(It's me again)I have determined that for myself, based on age and fitness level, that I am perfectly fine if I keep my heart rate between 23 and 26 beats in 10 sec. (My Curves manager doesn't want it over 22). If I work at the 22 or lower rate, I am not working my muscles at all.

Here is a list of great web sites to check out if you have any more questions about this topic

www.goaskalice.columbia.edu/0882.html
www.bodytrends.com/articles/cardio/maxfatburn.htm
www.firmbottoms.com/traingzones.htm
www.seekwellness.com/fitness/cardio.htm
www.cbass.com/fatburn.htm
www.thefactsaboutfitness.com/research/epoc.htm
www.fitness4youonline.com/fat_burning_zone.html
www.bellaonline.com/articles/art596.asp
http://content.health.msn.com/content/article/42/1676_53730

I hope this helps. Thanks for all yourinspiration.

Lisa

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