- The concept of the “fat burning zone” during cardio or HIIT exercise has gained popularity.
- However, recent research suggests that the most effective way to lose weight through exercise may vary.
- A combination of aerobic exercise, strength training, and a healthy diet all play a role in weight loss.
It may be time to reconsider relying on exercise machines, particularly treadmills, for weight loss.
New research suggests that the fat-burning measurements provided by these machines are not accurate, and the right exercise for weight loss varies greatly between individuals.
A study conducted by researchers from the Icahn School of Medicine at Mount Sinai analyzed 26 participants to compare their heart rate data and fat-burning efficiency during clinical exercise tests.
The study found that the ideal heart rate zone for optimal fat burning differed significantly among participants.
Despite this, most commercial exercise machines and fitness classes recommend a one-size-fits-all “fat burning zone.” These machines, such as treadmills or exercise bikes, provide target heart rate percentages based on factors like age and gender. In a fitness class, a wearable heart rate tracker may serve a similar purpose.
However, the study discovered that these target heart rate zones rarely predicted actual fat-burning efficiency during workouts.
As a result, the approach of relying on a standardized fat-burning zone is not beneficial for individuals looking to achieve their weight-loss goals, as stated in the study published in the journal Nutrition, Metabolism, and Cardiovascular Diseases.
Future studies may help identify a more effective way to predict optimal fat burning during exercise. Trainers could then utilize exercise tests to help clients determine their ideal exercise and heart rate targets, according to the researchers.
“People aiming for weight or fat loss may be interested in exercising at an intensity that allows for the maximum rate of fat burning,” explained lead author Hannah Kittrell, a PhD candidate at Icahn Mount Sinai. “However, the typically recommended fat-burning zone has not been validated, so individuals may be exercising at intensities that do not align with their personalized weight loss goals.”
For now, working with a qualified trainer to consider individual goals, experience, diet, and schedule remains the best way to determine the most suitable type of exercise for the body, as stated by fitness experts.
Don’t underestimate the importance of weight lifting for fat burning
A common misconception is that cardio is the best or only option for burning fat.
However, previous research has shown that resistance training exercises, such as weight lifting, can be just as effective, if not more so, for weight loss. In fact, strength workouts can help build muscle and increase metabolism over time, making them potentially more beneficial than solely relying on cardio in the long-term.
Additionally, some studies suggest that a combination of both cardio and strength training is optimal for overall health and longevity.
Diet may outweigh exercise in terms of weight loss
If weight loss is a top priority, focusing on diet may be more important than exercise, according to some scientists.
Evolutionary biologist Herman Ponzer has previously explained that long-term weight loss is influenced more by diet than exercise. His research suggests that the body can adapt to exercise-related weight loss by compensating elsewhere, such as reducing overall energy expenditure or increasing food intake.
However, exercise still offers many other health benefits unrelated to weight loss. Numerous studies have shown that exercise is crucial for improving energy levels, boosting mood, and preventing illnesses like heart disease and cancer.
