The 'Fat Burn' Button

I know you have seen it and I know you have pressed it, but is it really doing what it says it is? On most treadmills, ellipticals, or bikes there will be a customized 'weight loss' or 'fat burn' program that users can choose for their workouts. Some newer models of cardio equipment even have an individual button dedicated to this.



Have you ever noticed that when you choose a fat burn or weight loss program it seems a little easy? No you are not crazy, the program is designed to keep you at a lower percentile of your maximum heart rate. Lower heart rate equals lower intensity and this program is telling you that you can burn more fat when you exercise at a lower intensity.

The manufacturers and marketers of these pieces of equipment have taken some physiological facts and created a misconception through these programs.

The facts:

• Fat is used at a higher ratio than carbohydrates as the body's fuel for exercise at lower intensities
  


• Carbohydrate is used more when the body is exercising at higher intensities
  

The misconception:

• Exercising at lower intensities (slower, less resistance, less incline, etc.) will be more effective for losing weight and lowering body fat.
  
  
• The 'fat burn' and 'weight loss' program is born and put specifically on machines as exercisers are drawn to these terms, thus these machines.

The bottom line:

• Longer, slower, lower intensity cardio is great for new exercisers or those getting back into an exercise routine. It can even be used as a recovery day for someone with higher fitness levels.



• To lose weight or body fat its not fat, but calories you have to burn.



• Its true, when you exercise harder will burn a higher % of carbohydrates than fat, but you will have used greater amount of total fat than that lower intensity.
  
  
• Higher intensities = higher heart rates = higher caloric burn= lower weight and body fat
  
  
• When you exercise harder you also increase distance traveled, reach higher fitness levels in less time
  

The parting words:

• My cardio goal for you is to be able to exercise at higher and higher intensities and heart rates for longer and longer periods of time.
  
  
• Longer, slower, lower intensity sessions are perfect for new exercisers, people getting back into the routine, and are also used for higher level exercisers as 'recovery' days.



• If you have been exercising pretty regularly, keep one day for your 'fat burn' program and try a 'cardio', 'interval', or 'hill' program for your others.