FitSugar

Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Fit Tip: Attach Your Workout to Your iPod

FitSugar — Wed, 01 Jul 2009 11:45:48 -0700

Are you hooked on my printable workouts yet? If so, make sure you keep up with them using this simple trick. If you keep your iPod with you at the gym, just tape your printout to the music player. If it's an interval program for the elliptical or treadmill, just cut out the workout you want and tape it to the back. Then, you can balance the iPod on your reading rack so it's easy to follow.

Or if you've got a longer regimen, like my all abs workout, fold it up and tuck it under the clip you use to affix the iPod to your waistband until you're ready to use it. That way the workout will move with you around the gym.

Fit Tip: Tape Your Workout Plan to Something Sturdy

FitSugar — Tue, 13 Jan 2009 16:00:02 -0800

The gym can be a distracting place to work out, and it's easy for your mind to wander from the task at hand when you're chugging away on a cardio machine. This is one reason I like to print my interval routines before heading to the gym - it forces me to stay alert and I get a better workout. However, one thing has become clear: Placing my flimsy paper on the machine's minishelf just doesn't cut it.

Your movement causes vibrations in the machine, which can result in your printout falling to the floor. Rather than risk interrupting a killer workout, consider taping your sheet to something sturdy to eliminate the chances of this happening. Attach the sheet to the back of your iPod if you use one, affix it to your water bottle, or tape it to your magazine. Problem solved!

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Holiday Survival: Make More of Your Workouts

FitSugar — Fri, 12 Dec 2008 05:00:09 -0800

Extra calories can sneak into our day without us realizing it, especially during the holiday season, but the good news is we can sneak in additional exercise, too. I know that working out might drop a few notches on your priority list this time of year, so make more of your regular routine when you do make it to the gym.

Add a couple of extra sprints into your interval workouts, and extend the time you usually spend doing your favorite form of cardio by five or 10 minutes so you have enough recovery time between sprints. Pushing yourself harder than usual will challenge your fitness and help you burn more calories.

You may find yourself going into post-holiday workouts with a whole new attitude from pushing yourself through those sweaty December sprints. Not only will you survive the holidays more successfully, but the slight change in intensity might just give you a head start on your New Year's fitness resolutions.

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Get It Up, Your Heart Rate That Is: Intervals For Treadmill

FitSugar — Tue, 02 Dec 2008 05:30:00 -0800

There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.

To check out the treadmill workout, just read more.

Time	Speed	Incline
0:00-5:00	3.5	1.0
5:00-10:00	4.0	2.0
10:00-12:00	6.5	1.0
12:00-13:00	3.5	1.0
13:00-15:00	6.6	1.0
15:00-16:00	3.5	1.0
16:00-18:00	6.7	1.0
18:00-19:00	3.5	1.0
19:00-21:00	6.8	1.0
21:00-22:00	3.5	1.0
22:00-24:00	6.9	1.0
24:00-25:00	3.5	1.0
25:00-27:00	7.0	1.0
27:00-28:00	3.5	1.0
28:00-30:00	7.1	1.0
30:00-40:00	3.5	2.0

Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher.

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Get It Up, Your Heart Rate That Is: Elliptical Intervals

FitSugar — Wed, 10 Oct 2007 09:30:00 -0700

The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.

00:00-05:00 Level 3, Warm-up
05:00-06:00 Level 5
06:00-07:00 Level 10
07:00-09:00 Level 6
09:00-11:00 Level 10
11:00-14:00 Level 7
14:00-17:00 Level 10
17:00-21:00 Level 8
21:00-25:00 Level 10
25:00-30:00 Level 9
30:00-35:00 Level 12
35:00-40:00 Level 3, Cool-down

You can also do this on a Precor Trainer; just try to keep the ramp at a moderate level. Try it out and let me know what you think in the comments section below. Enjoy!

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Get It Up, Your Heart Rate That Is: Shorty Intervals

FitSugar — Thu, 04 Oct 2007 08:45:00 -0700

Recent research out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For these Intervals you're going to be working between intensity levels of Fat Burning, Endurance and Performance Training. To find your heart rate zones check out Fit's Calculator.

So try it out on the stationary bike, treadmill, rowing machine or in the pool:

00:00-05:00, Warm-up, RPE 1-3
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
06:00-25:00, Repeat step two 19 more times
25:00-30:00, Cool-down, RPE 1-3

All the switching is a sure way to keep you busy throughout your workout. So try it out and let me know what you think.

Enjoy!

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Get it Up - Your Heart Rate, That is: StepMill Intervals

FitSugar — Fri, 27 Apr 2007 09:30:00 -0700

I can understand why people are intimidated by the StepMill at the gym, it's a large machine (visually), plus it's tough to cheat on it. Don't be intimidated and grow to love it for killer legs this bikini season. If my previous StepMill routine proved to be a bit too difficult for you, then try this interval pyramid routine instead. Start by choosing "manual" on the machine.

00:00-01:00 Warm-up Level 2
01:00-02:00 Warm-up Level 3
02:00-03:00 Warm-up Level 4
03:00-04:00 Warm-up Level 5
04:00-05:00 Warm-up Level 6
05:00-07:00 Level 7
07:00-09:00 Level 8
09:00-10:00 Level 7
10:00-12:00 Level 9
12:00-13:00 Level 7
13:00-15:00 Level 10
15:00-16:00 Level 7
16:00-18:00 Level 10
18:00-19:00 Level 7
19:00-21:00 Level 11
21:00-22:00 Level 7
22:00-24:00 Level 10
24:00-25:00 Level 7
25:00-27:00 Level 10
27:00-28:00 Level 7
28:00-30:00 Level 9
30:00-31:00 Level 7
31:00-33:00 Level 8
33:00-35:00 Level 7
35:00-36:00 Cool-down Level 6
36:00-37:00 Cool-down Level 5
37:00-38:00 Cool-down Level 4
38:00-39:00 Cool-down Level 3
39:00-40:00 Cool-down Level 2

Fit's Tip: As always, if this seems too difficult or too easy, adjust the levels accordingly. Keep in mind that machines vary, so you may also need to adjust according to your machine. This routine will blast boredom away as you'll need to adjust the level every other minute.

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Get it Up - Your Heart Rate, That is: Running Intervals

FitSugar — Wed, 14 Mar 2007 10:15:29 -0700

I hope you all are getting outside while you can. Winter is turning into Spring, but I expect one more weather backlash, one last cold snowy or rainy Hurrah from Mother Nature. So, get out while you can and try this interval running workout.

We all know that cardio workouts are an essential element to fitness and weight loss, but doing the same old routine can get quite stale (the air inside your gym?). Adding some interval training can really spice up your exercise routine as well as increase its calorie burning potential.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For Intervals you work between intensity levels of Fat Burning, Endurance and Performance training. To find your heart rate zones check out my Calculator.

Interested in trying the workout? Then read more

01:00-05:00 -- Brisk walk in Fat Burning Zone or RPE 2-3
05:00-10:00 -- Jog in Low end Endurance or RPE 4-5
10:00-12:00 -- Run in Upper zone of Endurance or RPE 7
12:00-15:00 -- Jog in Low end Endurance or RPE 4-5
15:00-17:00 -- Run in Upper end Endurance or RPE 7
17:00-18:00 -- Run in Upper end Performance zone or RPE 9
18:00-21:00 -- Jog in Low end Endurance or RPE 4-5
21:00-23:00 -- Run in Performance zone or RPE 9
23:00-28:00 -- Run in Upper zone of Endurance or RPE 7
28:00-29:00 -- Run in as fast as you can!!!! or RPE 10
29:00-32:00 -- Jog in Low end Endurance or RPE 4-5
32:00-37:00 -- Brisk Walk in Fat Burning Zone or RPE 2-3

Now stretch your legs.

You can turn this into a walking / jogging workout by walking briskly and turning all the running intervals into light jogging.

The Seven Most Effective Exercises

FitSugar — Thu, 01 Mar 2007 04:00:00 -0800

According to Web MD, these are the seven most effective exercises.

Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.

Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes. Talk about multi-tasking, those are three large muscles groups to work at once.
Lunges. Like squats this move works all the major muscles of the lower body. Plus they mimic everyday life - after all they are just over exaggerated walking (see #1).
Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
Abdominal Crunches. You can't burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs. The short, sweet and complete ab routine will get the job done.
Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

I must say, I like this list and I hope you do too.