Fat Burning Zone Calculator - UK-Muscle Body Building Community

Ollie B · 26-04-2007, 05:24 PM

Hi Guys,

I want to know my fat burning zone when doing cardio, im 22 years old. Can someone help me with a calculation please?

Jock · 26-04-2007, 06:38 PM

It is accepted that the fat burn 'zone' exists between 60% and 75% of your Maximum Heart Rate (MHR)

Fat Burn 'Zone' (FBZ) Formula

FBZ = 220 - Age x (60%~75%)

So for example yours would be between 120-140BPM

To be honest I don't buy too much into the notion of a fat-burning 'zone' there are a lot more factors involves such as your VO2 Max, EPOC etc which are not considered in the oversimplified formula above.

I have been doing 40mins every morning at 160 BPM which works out at approx 82% of my MHR yet I have lost about 2% bodyfat and no muscle.

Have a look at this:
http://www.pponline.co.uk/encyc/0895.htm

Remeber that HIIT is also a good option for fat-loss.

Jock

**hackskii** · 26-04-2007, 06:47 PM

the_ironman · 12-05-2007, 10:32 AM

The problem with the idea of the fat burning zone is that it doesn't take into account what happens after the workout. With more intense training, you might burn less fat/more carbs during the workout itself than working at a lower heart rate. But harder training elevates the metabolism for a lot longer so you burn more fat in the hours after training.

**Pscarb** · 12-05-2007, 10:36 AM

to what degree do you burn more fat in the proceeding hours and what influence does your Post cardio meal have on the fat burning??

2005neillife · 12-05-2007, 04:01 PM

Hi,

I got this of Rob Riches website. Hope it helps.

Some scientific studies show that more fatty acids are broken down and utilized as fuel during a low-intensity workout than more intense cardio. However, the key is that it's not how many calories or how much fat you burn during your cardio session, it's how much training increases your metabolism afterwards that makes the difference! A single session of high-intensity exercise that lasts as little as 10-20 minutes can increase your metabolic rate by more than 15% for up to 3 hours after exercise. Recent studies also show that high-intenisty interval training can increase your resting metabolic rate by over 5% for an entire 24-hour period. Low-intensity cardio does not produce that results.

**hackskii** · 12-05-2007, 06:01 PM

Quote:

Originally Posted by 2005neillife

Hi,

I got this of Rob Riches website. Hope it helps.

Some scientific studies show that more fatty acids are broken down and utilized as fuel during a low-intensity workout than more intense cardio. However, the key is that it's not how many calories or how much fat you burn during your cardio session, it's how much training increases your metabolism afterwards that makes the difference! A single session of high-intensity exercise that lasts as little as 10-20 minutes can increase your metabolic rate by more than 15% for up to 3 hours after exercise. Recent studies also show that high-intenisty interval training can increase your resting metabolic rate by over 5% for an entire 24-hour period. Low-intensity cardio does not produce that results.

I have read this before, there is an article some (here) where on that.

**Pscarb** · 12-05-2007, 07:41 PM

well i can say from experiance that walking on a treadmill at a pace of 3-4mph at an incline for 45min definatly raises the metabolism for a few hours after the cardio has stopped.....did you guys know that the raised metabolism length does depend on what you eat after the session...

SportDr · 13-05-2007, 08:43 AM

Quote:

Originally Posted by the_ironman

The problem with the idea of the fat burning zone is that it doesn't take into account what happens after the workout. With more intense training, you might burn less fat/more carbs during the workout itself than working at a lower heart rate. But harder training elevates the metabolism for a lot longer so you burn more fat in the hours after training.

The term for this is EPOCH, post exercise oxygen consumption and in the studies I have seen weight training raises it for the longest period of time, days even.

SD

**hackskii** · 13-05-2007, 07:22 PM

Quote:

Originally Posted by SportDr

The term for this is EPOCH, post exercise oxygen consumption and in the studies I have seen weight training raises it for the longest period of time, days even.

SD

Not only that but depending on the intensity of weight training and lets say HIIT training GH and test levels rise.

HIGHLANDER · 13-05-2007, 07:44 PM

Quote:

Originally Posted by Pscarb

well i can say from experiance that walking on a treadmill at a pace of 3-4mph at an incline for 45min definatly raises the metabolism for a few hours after the cardio has stopped.....did you guys know that the raised metabolism length does depend on what you eat after the session...

Paul,can you elaborate on the attached with some examples of post session feeds that support keeping the metabolism high after your session,wouldnt like to be wasting my time by gastric self distruction.

Cheers Highlander

Ollie B · 14-05-2007, 08:06 AM

^^^ What highlander said. Dont want to be going catabolic though.

**hackskii** · 14-05-2007, 03:49 PM

I dont think cardio depletes glycogen like weight lifting does, I am not sold on the refeed being critical for cardio unless you are doing sprints.
Targeting fat burning uses little glycogen.

SportDr · 14-05-2007, 11:05 PM

Quote:

Originally Posted by hackskii

I dont think cardio depletes glycogen like weight lifting does, I am not sold on the refeed being critical for cardio unless you are doing sprints.
Targeting fat burning uses little glycogen.

Over 75% Vo2 max it will!

SD

**hackskii** · 15-05-2007, 01:37 AM

Quote:

Originally Posted by SportDr

Over 75% Vo2 max it will!

SD

It maybe, but I have no understanding on this subject of V02 and have never been tested for that.
Sorry, but I was under the impression that mild cardio did little for glycogen depletion.

Can you explain the 75% Vo2 max for me please?
What kind of heart rate is this?
Would a person out of shape be diffrent than a athlete in shape for this percentage?

26-04-2007, 06:38 PM	#2 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Re: Fat Burning Zone Calculator It is accepted that the fat burn 'zone' exists between 60% and 75% of your Maximum Heart Rate (MHR) Fat Burn 'Zone' (FBZ) Formula FBZ = 220 - Age x (60%~75%) So for example yours would be between 120-140BPM To be honest I don't buy too much into the notion of a fat-burning 'zone' there are a lot more factors involves such as your VO2 Max, EPOC etc which are not considered in the oversimplified formula above. I have been doing 40mins every morning at 160 BPM which works out at approx 82% of my MHR yet I have lost about 2% bodyfat and no muscle. Have a look at this: http://www.pponline.co.uk/encyc/0895.htm Remeber that HIIT is also a good option for fat-loss. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-04-2007, 06:47 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,150	Re: Fat Burning Zone Calculator Bump __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-05-2007, 10:32 AM	#4 (permalink)
the_ironman Newbie Trainer Join Date: Sep 2006 Posts: 13	Re: Fat Burning Zone Calculator The problem with the idea of the fat burning zone is that it doesn't take into account what happens after the workout. With more intense training, you might burn less fat/more carbs during the workout itself than working at a lower heart rate. But harder training elevates the metabolism for a lot longer so you burn more fat in the hours after training.

12-05-2007, 10:36 AM	#5 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,165	Re: Fat Burning Zone Calculator to what degree do you burn more fat in the proceeding hours and what influence does your Post cardio meal have on the fat burning?? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

12-05-2007, 04:01 PM	#6 (permalink)
2005neillife 100% NATURAL Join Date: Feb 2007 Location: YORKSHIRE, UK Posts: 34	Re: Fat Burning Zone Calculator Hi, I got this of Rob Riches website. Hope it helps. Some scientific studies show that more fatty acids are broken down and utilized as fuel during a low-intensity workout than more intense cardio. However, the key is that it's not how many calories or how much fat you burn during your cardio session, it's how much training increases your metabolism afterwards that makes the difference! A single session of high-intensity exercise that lasts as little as 10-20 minutes can increase your metabolic rate by more than 15% for up to 3 hours after exercise. Recent studies also show that high-intenisty interval training can increase your resting metabolic rate by over 5% for an entire 24-hour period. Low-intensity cardio does not produce that results.

12-05-2007, 07:41 PM	#8 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,165	Re: Fat Burning Zone Calculator well i can say from experiance that walking on a treadmill at a pace of 3-4mph at an incline for 45min definatly raises the metabolism for a few hours after the cardio has stopped.....did you guys know that the raised metabolism length does depend on what you eat after the session... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

14-05-2007, 03:49 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,150	Re: Fat Burning Zone Calculator I dont think cardio depletes glycogen like weight lifting does, I am not sold on the refeed being critical for cardio unless you are doing sprints. Targeting fat burning uses little glycogen. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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