What is the “Fat Burning Zone?”

You may have noticed that many of the cardio machines you are using at the gym include settings for something called the “fat burning zone” and wondered what that may be. If you have used that option, you may have found that it was a lower-intensity workout that kept your heart rate at a moderate level for a longer, less strenuous workout. You may have also been left with the question as to whether or not that was the best “fat burning” workout for you.
The answer is… “maybe… maybe not.”


The answer really depends on your own body. A machine is made to target the general population and provide a workout that will work for the majority. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. The theory behind the “fat burning zone” is that the body burns a higher ratio of fat by following a prolonged, lower intensity workout. However, you may be able to burn more fat by working out at higher intensity levels; it really depends on whether your body is ready for it or not.


For example, if exercising at a slow rate burns 60 percent fat and 40 percent glucose and a higher intensity that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity. Therefore, if you workout for a longer, more intense duration, you will probably end up burning more fat.


However, if your body is not prepared properly, this is not recommended. If you are a beginner or just getting back to working out, it may be better to start with the “fat burning zone” concept. Start out by doing 30 minutes of cardio keeping your target heart rate at a moderate, fat burning level. Do this three to four times a week if your goal is to lose body fat. Increase your duration the second and third weeks by 10 minutes. After you have mastered this, continue to increase your intensity.


If you are new to fitness, it is always recommended to consult your physician before beginning an exercise plan. By causing an injury or pushing your body too far, you can not only put yourself in danger, but also become frustrated and lose motivation. Once you have the approval of your doctor, starting a class or consulting a fitness professional is a good way to design a lasting fitness plan. Remember to keep your workout fun while pushing yourself to get results. Looking in the mirror and seeing the changes to your body is the most sustaining motivation you will find.



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