Hello, I have started working out again for the last 3 months trying to lose weight. I was 138lbs. am now about 130, ideally trying to get down to 120 again (I am 5' 3". I do the ellyptical machine 45-60 minutes about 4 days a week and keep my heart rate in the cardio zone, which is like 179 for me since I am 22 yrs. old. I see that there is also a fat burning zone which requires a lower heart rate. What is this zone? Should I try keeping my heart rate lower to burn more fat because I seem to have plateaued already. Or should I be cutting more calories (I am eating between 1200 and 1500 a day.)
the thought used to be that longer less intense workouts burned fat better then higher intensity shorter work outs.... recent studies have shown this not to be true.. those lower intensity workouts are simply not as effective for muscle toning or burning fat.... some days though its low intensity workout or none so i say any workout is better then none. But when i am able i always go for the get 80% of max workout.
Momo, I'm interested in looking at these studies that prove it not to be true. I guess a link might be out of the question unless it's .edu or .gov but could you give me an idea what medline keywords will produce it? How did you find this out?
Myself, I've never been able to get anywhere on low intensity workouts, such as walking or stair master, and I can't keep up high intensity for very long, but seem to do very well on mid-intensity. I have a feeling, though, that my mid-intensity is what experts were calling fat-burning zone.
The Question you should really be asking yourself is, what workout is best for me? Try and find a personal trainer they can assess what workout will be best for you and what excerises will help you achieve your goal. Now is it weight you want to lose or size that you want gone I am assuming that it is size. the best weigh to do both is lots of cardio high impact, low impact, or in between. Cardio lifting is a must also moderate weight and high reps 13 to 17 (alot of women make the mistake of using to light of weight) you will not bulk up doing high reps and moderate weight. In less time than you think you will drop those sizes and either weigh 120 or at least look and feel like it. Most of all Have FUN <IMG SRC="http://www.healthboards.com/ubb/smile.gif">
Try swimming laps for about 20 to 30 minutes; it's a great workout. Your heart rate reaches the target zone very rapidly, you increase the number of muscles exercised simultaneously and you improve your range of motion [flexibility].