When someone wants to lose weight, usually tries to collect all the information possible so that the drop in kilos is very effective: drinking a lot of water, combine strength exercises with cardio to gain muscle mass or do small meals are some of the examples that usually come up. All for getting to the goal and acquire the body you’ve always dreamed of.
The theories on how to lose weight in the fastest way and effective are many and diverse. There is one in particular that suggests that, if at the time of exercise, you get to elevate your heart rate to 60%, the body will enter into the so-called ‘fat burning zone’ is optimal for losing weight. But, does it really exist something like that?
Before nothing would have to mention the metabolism. This is the process that takes place your body to convert the food you eat into energy that you need. It is a vital process for all living beings, not just for humans, the energy that our body gets when we feed, and that gets us to be able to, for example, breathing or digestion. This energy comes from carbohydrates, proteins, fats, and phosphates.
One theory says that if you raise your heart rate to 60%, the body will enter the ‘fat burning zone’ for optimal weight loss
The problem is that the speed at which we use and the amount that we have available varies between people. Depends on a number of factors, such as dietary intake, age, sex, and the intensity or frequency with which we exercise. The differences in the metabolism arise, for the most part, due to differences in the amounts of fat in comparison with lean mass in the body of a person. In other words, the more lean mass you have and the less body fat, the more efficiently it will work the metabolism of your body. That’s why so many people who want to lose weight want to speed up your metabolism to be able to do so. When you burn more of what you eat is when you can begin to lose weight, and this is why it is so important to the exercise (and especially the combination of strength and cardio).
In general, exercising at lower intensities, (such as walking or jogging) does not require as much effort on the part of our muscles, such as running, for example. This means that the amount of energy needed by the body is smaller, so that the supply of energy comes mainly from fats. But as the intensity of exercise increasesthe fat cannot be metabolized fast enough to meet the growing demand for energy. Therefore, the body will use carbohydrates, since these can be metabolized more quickly.
As the intensity of exercise increases, the fat cannot be metabolized fast enough and the body will use the carbohydrates
At the other end of the spectrum is the state of rest. Here, the amount of calories that our body needs to function is considerably low, so that the body metabolizes primarily fat for use as energy. This means that the “ground” potential to metabolize fat is found between the resting state and the level of exercise intensity where carbohydrates become the source of power dominant (in terms of percentage of contribution to the energy demand). What is the problem? This is a very wide range.
The heart rate for this range is between 70 (at rest) and 160 (for moderate exercise) beats per minute. To be a difference so wide, it is likely that in many cases the person who meditates is not optimizing its ability to metabolize fat. So, it seems impossible to know at what point our body will change and will no longer burn fat to other ‘fuels’ to get power, isn’t it?
On many occasions the person who does exercise is not optimizing its ability to metabolize fat
The researchers have several approaches to do this. One is based on assessing the amount of fat used for energy during different intensities of exercise. By measuring how much air it expels a person during an exercise test that becomes increasingly more difficult, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the demand of exercise at different intensities, reported ‘Science Alert’.
The optimal zone
The greater amount of fat burned is called the “maximum rate of fat oxidation” (or MFO), and the intensity at which this occurs is called the “FATmáx”. Studies have shown that as the person increases his / her performance using the maximum possible amount of oxygen during exercise, there is an increase in the rate of carbohydrates and fats that are used.
It has been discovered that the amount of fat you burn during exercise is very small, even in athletes: around 30 grams per hour
The so-called “fat burning zone” occurs between 50 and 72% of the dVO₂ a person’s maximum. But it is not the same for everyone, it has also been shown that the fat burning capacity is also based on genetics, with studies showing that this fat burning zone is more likely to be low in those with overweight or obesity, and highest in endurance athletes. Anyway, it has also been found that the amount of fat you burn during exercise is, surprisingly, very small, even in athletes: around 30 grams per hour.
All is not lost, because the research have also shown that following certain diets, as intermittent fasting or ketoif combined with exercise can help you lose fat more quickly. However, rather than focus on the peak or optimum point at which to begin losing fat and that looks so complicated, it is best to do constant exercise to accustom our body to make more efficient use of their reserves.