It recently occurred to me that the terms fat burn zone or calorie zone aren't exactly the same as they might appear to be. When I first heard about the Zone Diet it occurred to me as an out of body experience, so I really didn't know what it was. It s About Your Heart rate and You're body temperature jumping on a machine or treadmill at the gym and saw graphical images labelled fat burn zone or cardio zone, right? If you get this kind of visualisation often enough it's enough to make you want to go and buy a protein powder or something similar, so why don't you spend a while to learn what they actually mean?
Fat Burn Zone (FZ) is a measure of perceived exertion or effort based on measured heart rate and predicted fat burn zone based on your age and fitness level. The higher the levels in the FZ are the harder it is for you to be active and exercise, which is pretty much a rule of nature. In other words, the elderly and overweight people will have to work harder to maintain their levels in the FZ, which is fine as they can handle it. However, it does not indicate that they are having a great time exercising, just that their heart rate and metabolism are in a relatively high zone which works the fat burning process.
The big thing to remember about the fat burn zone is that it applies equally to all forms of exercise. So, if you are doing anaerobic exercise which is usually done on machines such as rowers or exercise bikes where you are using tension and are not pushing against resistance, then you are probably in the high intensity zone or FZ. This is because your heart rate is high and you are using large muscle groups at high intensities. If, however, you are doing strength training, say, doing pushups or situps, then you are in the lower intensity zone or ZL. This indicates that you are using smaller muscles and using moderate tension. As you get fitter and your heart rate begins to come back down to the moderate levels of the FZ, you will enter the lower intensity zone or LTZ and that is where you want to remain for the rest of your workout.
This may sound simple and it is, but many people do not know how to use the fat burn zone correctly for losing weight. They usually work out longer and harder and eat more than they need to in order to lose weight. This results in an imbalance between calories burnt (which they think is the calories burned) and actual body fat being burned (which they think is the fat being burned). Therefore, they usually end up giving up because they are not losing weight fast enough. However, the trick to keeping the fat burn zone in your routine is to not overwork it, but instead keep it steady and below normal by adjusting the amount of calories you are burning in a week. The trick is to also make sure that you are doing the right exercises to make your body burn the maximum amount of calories possible.
So, how do you find your maximum heart rate? Well, you need to know it first. Your resting heart rate should not be more than 120% of your maximum heart rate. Your exercising heart rate should be no higher than your maximum heart rate during your exercise session. If you are exercising at a rate that is above your maximum heart rate, then you are burning too much fat. If you are not exercising at a rate that is below your maximum heart rate, then you are not burning any fat.
In order to figure out your RMR, you need to find your maximum heart rate, divide it by your average breathing rate, and multiply both together. This is called your pulse rate. Then, figure out your BPM, or beats per minute. This is how many times your heart beats per minute, when you are exercising.
To figure out how many calories you are burning while exercising, you need to know your resting metabolism, which is your resting metabolic rate minus your core metabolic rate. You need to lower your core metabolic rate to achieve your optimal fat-burning potential. Once you have your resting metabolic rate, and your core metabolic rate, multiply these two together. This will give you your ideal BMR, or your resting metabolic rate plus your core metabolic rate, which is your maximum calorie burn possible.
When you reach your desired BMR and your optimal heart rate, then it's time to start raising your BPM to achieve your desired intensity. You burn the same number of calories in this higher intensity workout, so you need to work hard to make sure that you are burning the maximum number of calories. The reason for this is because you are still below your maximum heart rate. Once you get to your desired BPM and your core heart rate, then you can safely raise your BPM to the maximum 85 percent of your maximum, which is the point where you are burning the most calories.
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