Our Back Porch: Fat Burning = low intensity for sustained period (& other Workout Info)

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Fat Burning = low intensity for sustained period (& other Workout Info)

Posted by MN~Sue on 4/20/2005, 5:15 pm
Message modified by board administrator 4/20/2005, 5:25 pm

Hi Friends,
I was just reading our treadmill user manual and they have a page on Conditioning Guidelines. I thought it was interesting about fat burning, which I didn't really know before. I had asked the RD (registered dietician) if it was better for me to get an aerobic work-out or better to walk at a slower pace for a longer period of time, IF I had to make a choice and she said the latter. She told me to try to do a minimum of 60 minutes (even if that meant doing it in 2 sessions of 30 min). I had asked her that question due to my hip acting up when I walked faster. She didn't explain why she answered the way she did, but I was seeing her for a diabetic/weight loss consult and it would make sense with what I read in the treadmill user manual:
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
Age 20:
Aerobic - 165
Max Fat Burn - 145
Fat Burn - 125
Age 30:
Aerobic - 155
Max Fat Burn - 138
Fat Burn - 120
Age 40:
Aerobic - 145
Max Fat Burn - 130
Fat Burn - 115
Age 50:
Aerobic - 140
Max Fat Burn - 125
Fat Burn - 110
Age 60:
Aerobic - 130
Max Fat Burn - 118
Fat Burn - 105
Age 70:
Aerobic - 125
Max Fat Burn - 110
Fat Burn - 95
Age 80:
Aerobic - 115
Max Fat Burn - 103
Fat Burn - 90
FAT BURNING
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in the your training zone.
For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sytem, your exercise must be aerobic. Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.
Workout Guidelines
Each workout should include the following 3 parts:
A WARM-UP - Start each exercise workout with 5-10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
[my own note: due to having FMS, I try to shower BEFORE exercise to warm my muscles. I do some stretches in the shower under the flow of the warm water. Stretching BEFORE muscles are warmed adequately can also damage muscles. I have found it is best to warm the muscles first even before stretching, whether it be the way I do with a shower or a slow walk. I always do a slow 5 min to 8 minute walk before I increase my speed to the fastest walk I can do]
TRAINING ZONE EXERCISE - After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20-60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 min.) Breathe regularly and deeply as you exercise - never hold your breath.
[my note: I have read that holding your breath will increase your blood pressure]
A COOL-DOWN - Finish each workout with 5-10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.
[my note: I do a slow walk on the treadmill for the final 5+ minutes of my workout. THEN I do stretching, when my muscles are fully warmed up and the blood flow is excellent. It is important to hold the stretches for a length of time to increase the flexibilty by lengthening the muscles. I do a slow count to 20. NEVER stretch to a degree of it hurting! ONLY stretch until you feel a 'nice' stretch on the muscles, then hold. If you feel at any time during the stretch that something is hurting, then reduce the degree of the stretch. Stretching/cool down walk will help to keep lactic acid from building up in your muscles - this is what causes the pain. For those with FMS, they have an increased problem with this, so a proper cool-down and stretching AFTER exercise is even more important. Also, only exercising every other day is important for FMS. My RD and endocrinologist said that exercising every day is important for diabetes control. I have tried doing that, but so far, it has caused me problems. I have had to revert back to every other day every time I have tried 2 days in a row. I am still going to try to change this by doing a much easier walk on alternate days. Every time I have tried 2 consecutive days of exercise, I have felt okay while exercising and ended up over doing what was 'planned' to be a low intensity walk, only to suffer the next day and have to take a day off.]
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week, if desired. The key to success is to make exercise a regular and enjoyable part of your everday life.
Hope this is helpful!
Love,
Sue