What is the fat burn zone? If you're not sure, here are some things that you should know. When you're working out in the privacy of your own home, or perhaps outside without the supervision of any trained professionals, it's important to know exactly what you're doing and why you're doing it.
So first, to prepare you for your own home-based fat burn zone workout routine, here is an explanation of the three main zones of cardio workout intensity. The Zone is basically a range of exercise routines that vary from light to heavy and from one level to another. The Zone includes short bursts of high intensity exercise followed by lower intensity or rest. Short bursts usually means that you'll use up your energy in very quick intervals (less than sixty seconds). Lighter levels will last between eight and fifteen seconds, while high intensity levels can last as long as one minute.
The intermediate zone is basically the middle of the fat burn zone. The intermediate zone is the most intermediate. It's a great place to start out because you can start out slow and build momentum with gradual changes in intensity. Some good exercises in the intermediate zone are pull ups, chest presses, rows, chin ups and squats. The most effective exercises in the intermediate zone include squats, lunges, chest presses and pushups.
The advanced zone is where you really start to lose weight and change your body's structure. When you are exercising in the advanced fat burn zone you are working harder than you normally would in the zone. Most advanced exercising is done in a gym. You do not have to travel far to find machines or other fitness equipment. You can do most exercises at home, such as leg raises and dumbbell lunges, which targets several muscle groups at once.
In addition to the fat burn zone you may also want to target your cardio before you go into the intermediate or advanced zone. High intensity exercises will burn more calories, but they do not give the same afterburn effect as lower intensity exercises. A good example of an upper intensity workout is weightlifting.
After you've gotten your workouts if you want to take a week or so and let them recover. Your body needs time to repair the stress and build back up your glycogen stores. Your carbohydrates should be replenished to give you the best chance for maximum weight loss. This can take from three to five days depending on how much weight loss you have had.
One other important thing that you need to be aware of is to not overdo your cardio and get your heart rate up too high. If this happens your fat burn zone is ruined and no amount of high intensity workouts will make it come back. The best way to keep your heart rate at a good range and not raise it beyond a healthy level is by doing some type of strength training.
Jump rope or aerobic dance are two great options for building the strength muscles of the legs and also helping you burn calories. Strength training will also increase your endurance. This is the key to reaching your fat burning heart rate zones for maximum weight loss results. Remember that an effective fat burn zone is one where you are using maximum exertion for short periods of time, while staying within the safe ranges of the optimum heart rate range.
A simple way to check to see if your heart rate zone is in the right spot is to calculate your maximum and minimum heart rates during exercise. For instance, if your maximum heart rate during exercise is 45 beats per minute, then your zone should be at least this high. If your maximum heart rate dips below this range, then you are either too tired or maybe you are not pushing yourself as hard as you could be. So, the zone you are in may be different than the one stated above.
If your workouts are not cutting it and you are still not losing weight then you may need to check out the foods you are eating. Are they helping to burn fat? Probably your diet is too high in calories and not providing enough of the nutrients that are needed. Your metabolism needs to be running smoothly and efficiently. If your metabolism is not operating properly then the calories you burn may not be getting burned off as quickly as you would like them to.
To get a better idea on how to set up your fat burning exercises so they work better for you, try using the calorie shifting technique. This is a super simple strategy that will help you burn more calories per workout and help you keep the weight off. It is also much easier to do than doing dozens of repetitions with the same old exercises. And it is a great way to add variety to your workouts and keep your body guessing what the next set of workouts will be!
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