Many believe exercise burns fat most effectively, yet some see little results. To achieve fat loss through exercise, three essential conditions must be met. Remembering these will help you shed pounds effectively.
1. Achieve a moderate-to-low intensity exercise heart rate during activity
What constitutes moderate-to-low intensity? How is it calculated? Use this formula to determine your target heart rate range:
Formula: Moderate-to-low intensity exercise heart rate = (220 - age) × 60% - (220 - age) × 80%
For example, a 20-year-old's moderate-to-low intensity exercise heart rate would be (220 - 20) × 60% -(220-2) × 80%, which is 120–160 beats per minute. This means their moderate-to-low intensity exercise heart rate falls between 120 and 160 bpm. Rates below 120 bpm or above 160 bpm are not considered moderate-to-low intensity, and fat burning is not maximized at these levels.
Moderate-to-low intensity exercise relies more heavily on fat for energy, breaking down and burning more fat per unit of time, making it most effective for weight loss. During very low-intensity exercise, while fat provides the highest proportion of energy, the low intensity means less fat is broken down and burned per unit of time.High-intensity exercise primarily relies on glucose for energy, with fat contributing only a small proportion. This hinders fat breakdown and consumption. Additionally, obese individuals often have poorer physiological function, making it difficult to tolerate high-intensity exercise during the early stages of exercise-based weight loss. 2. Low-to-moderate intensity exercise should last at least 30 minutes The second crucial condition is that exercise at this low-to-moderate intensity heart rate must be sustained for over 30 minutes to achieve fat burning.Initially, the body primarily depletes glycogen stores. As glycogen reserves diminish, fat oxidation gradually increases. Therefore, the longer moderate-intensity exercise is sustained, the greater the fat burn. After 30 to 60 minutes, approximately 50% of the calories expended come from fat metabolism.
3. Moderate-to-low intensity exercise must engage large muscle groups
This includes activities like jogging, swimming, and aerobics, which effectively reduce body fat across all areas.
For example, mahjong is a classic small-muscle-group activity. Due to factors like tension, some players may reach moderate-to-low intensity heart rates that persist for over twenty minutes. However, since it doesn't engage large muscle groups, it fails to achieve fat-burning effects. Similarly, the passive motion induced by fat-burning machines targets small muscle groups and is absolutely incapable of reducing body fat.
In summary, healthy weight loss has no shortcuts. Exercise remains the primary approach. By adhering to the three principles above, your weight loss journey may yield significant results. Furthermore, avoid over-reliance on external aids (diet pills, weight-loss devices) or shortcuts, lest you end up backtracking. Otherwise, you may find yourself perpetually stuck in the weight loss cycle.