Does The Fat Burning Zone Exist?

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Ever seen the fat burning zone on a cardio machine in the gym or heard the advice that if you want to lose a few pounds you need to do long, slow, steady-state aerobic exercise in the fat burning zone? Well, if you’ve ever wondered if this advice is actually true, then make sure you watch this video, as Anna and Rick have the answers.

We’re going through what the fat burning zone is, how you can use it in your training and stay tuned to the end as we’ll be giving you some key training sessions and a weekly routine suggestion.

↓↓ Got any questions about fat burning zones and how they interact with your training routine? Or maybe you have some tips for other runners? Tell us in the comments below ↓↓

What’s in this video?
0:00 Intro
0:43 The Science
2:41 What is the fat burning zone?
3:55 Variety
5:08 Low Carb High Fat
7:12 Key Workouts

Links to research: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234027

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Ocean Blue by Lux Inspira

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Comments

The Running Channel says:

↓↓ Got any questions about fat burning zones and how they interact with your training routine? Or maybe you have some tips for other runners? Tell us in the comments ↓↓

jay says:

But if you're already cutting calories for weight loss, wouldn't it be better to use calories straight from the fat? Will it remove the physical fat faster?

Patrick says:

Since carbs turn into sugar the goal of low processed carb is to lower the amount of blood sugar in your body. I have been low carb and even trained on intermittent fasting and I can recommend it

Jasper Naylor says:

What about MAF training?

• IxMrPurplexI • says:

Good info there cheers!

patrick coggins says:

I understand that more intense exercise will burn more calories and more fat per unit of time, but doesn't the lower intensity workouts allow you to do more volume per session and more sessions (as you can recover quicker)

Honestly Nate says:

I run and I use a heart rate sensor and one thing I can say is that my heart rate stays between 90 and 120 beats per minute after a run for around 30 minutes

Kenny Mendoza says:

Honestly think weight lifting is more beneficial than running for burning fat. The more muscle you build, the higher rate in which your body burns calories.

Also high protein low carb diet is good for fueling your muscles to grow and conditions your body to burning fat.

theGarinator says:

Thanks for addressing the low carb. It's a big deal for me as I used to be geh-normous and had to flip my lifestyle around completely. I do like it periodically when I get back from a 4-5k and my garmin gives me a 5.x training effect though. (I dig those jackets.)

Minh Truong says:

The duration of your run also matters, when it comes to the main energy source the body uses. Carbohydrates that are readily available in the blood are limited, and are the main source of energy used upon the start of exercise. After 30 – 40 minutes of effort, the body has to reach into the energy reserve stored away as fat, and converts it into energy . It's from this point on, that fat will be the main energy source.

Kevin Lance says:

I hope to use these tips this year as I try to improve my power to weight ration by simultaneously losing mass and increasing strength. That sounds really hard now that I've typed it.

Chris says:

It's true that you'll burn more fat calories at a higher intensity if the time is eqaulized, but running at the lower intensity will allow you to run much longer if time isn't a constraint.

davu cooked says:

I'm not sure which Australian studies are referred to. It takes at least 6 weeks to get into the advantages of Low Carb High Fat, some people take a lot longer. Zach Bitter, world record holder over 100 miles and many other endurance races, subscribes completely to LCHF although he does carb up during races, as do I.

flameace says:

It's so unrelevant comparison to say that you burn more calories with high intensity than if you run with low intensity when running the same time. You absolutely don't do high intensity and low intensity for the same amount of time. With low intensity, it's pretty easy to do 1½ hour long run and with some practise add ½-1 hour.. With high intensity, training time in high intensity zone (excluding warm ups and interval rest periods) can be as little as 5 minutes and probably doesn't go over 45 minutes. You burn the same amount of calories when you run the same distance, no matter what the intensity is. So, with low intensity it's quite a bit easier to run for longer distance and therefore burn more (fat) calories. And still recover better and be able to do even more low intensity runs.

So it's not a single run that counts, it's your total training. It's fairly easy to run hard one day or even a week, but it's not the "heroic efforts" that count, it's the how much you do in longer span of time. In training log it's more relevant to look over monthly training and look for consistency.

Ed stubbs says:

A calorie deficit is the fat burning zone. Eating healthy foods is great until you're eating more calories than you're burning

John Vast-Binder says:

Opinion on MAF training? Seems to tie too this video.

If Only says:

A big thanks for highlighting the fact that we don't just burn either fat OR sugar but both in a variable ratio ! So many people are led to believe that slow means fat only and fast means carbs only. At the end of the day the most important is caloric expenditure and quality replenishment. So just get out run and eat your greens !

Michael Mulligan says:

So moderate walk instead of slow run to lose weight?

The Kilted Adventurer says:

LISS has a role, but you've got to change it up with high intensity, weight lifting, etc.

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