• Originally published July 29, 2008 at 12:16 a.m., updated July 29, 2008 at 12:16 a.m.

Many people exercise to lose weight and to gain more muscle mass. Americans seem to be on a constant quest to consume less fat and/or burn more fat through their exercise.

Making sure that the exercise program you follow has the right combination of high-intensity and lower-intensity cardio work, coupled with regular strength training, will help assure you are sufficiently burning an optimal amount of calories and fat.

What is Fat-Burning Cardio?

Fat-burning cardio is basically the way you structure your workouts so that you are getting the right amount of longer, endurance- type workouts and higher-intensity, interval-type workouts. Too many people fall into the same old exercise patterns, putting in the 30 or so minutes each day, but with disregard to how long and how hard they need to be working to actually see results.

The body does burn a higher percentage of fat calories in the ‘fat-burning zone’, which is typically lower intensity exercise. However, you burn a greater number of overall calories from higher intensity exercise, and this is essential for weight loss purposes.

Cardio sessions need to be done regularly, four to five times per week at a minimum, for weight and fat loss purposes. Some of these sessions need to be longer, steady state efforts that last forty minutes or longer.

Fat stores begin being utilized around 30 minutes into a workout. About two to three sessions per week need to be higher intensity workouts that combine harder, interval minutes, followed by slower-paced recovery efforts.

Heart Rate Zones

To determine what level you are working at, you need to determine your target and maximum heart rate zones or use a perceived exertion scale. To determine maximum heart rate (MHR), take 220 – (your age) = MHR.

To get the lower end of your target heart rate zone, take that number by 0.65 percent and to get the higher end of the THR, take your MHR by 0.85 percent. It’s also a good idea to use a perceived exertion scale, either on its own or in conjunction with target heart rate.

An example of perceived exertion would be on a scale of 1-10(10 being the highest level) you are working at a level eight which would be a moderately, hard exertion- somewhat breathless, but able to speak some.

High intensity workouts

High intensity cardio is when you are working at a level where your heart rate is 75-85 percent of your maximum heart rate. If you are using perceived exertion scales, you should be working at a level of 7-8. You should be breathless and able to talk, but not too much.

Higher intensity work can not only help in losing weight, but also help to build endurance and aerobic capacity.

An example of high-intensity cardio is interval training. This is where you alternate hard segments with recovery efforts. A great workout would be: warm-up for 10 minutes, then alternate 60 seconds of running at a fast pace with either walking or jogging for 2 minutes. Repeat this sequence 6 to 8 times and build up from there. End the workout with a 10-minute cool down of easy jogging or walking.

You shouldn’t do any more than about two to three of these types of workouts per week. Too much intensity each week can lead to overtraining, overuse injuries, and burnout.

Moderate Intensity Workouts

Moderate intensity exercise typically is done at a level of 60 to 70 percent of your maximum heart rate.

These workouts allow you to work at a more comfortable pace, which may allow you to work out for a longer period of time or more often during the week. Moderate intensity levels of exercise allow you to improve your fitness level, while lowering your risk of certain heart-related ailments such as heart attacks and hypertension.

To lose weight, the majority of your workouts should fall under this category. Some examples of moderate intensity level exercises would be: a 45-minute workout on a cardio machine; a brisk walk; riding a bike at a perceived exertion of 5 to 6.

Lower Intensity Workouts

Low intensity exercise is considered to be at about 50 to 55 percent of your maximum heart rate.

Longer, slower exercise is at a pace that is comfortable enough that you could do it for extended periods of time. Even though you aren’t burning as many calories at this level, you are burning fat stores.

Lower intensity exercise is also beneficial to your heart.

Examples of low intensity exercises would be walking, gardening, or a long, slow bike ride.

Include Strength Work

A good exercise program will incorporate strength workouts two to three times per week.

A good strength program will target all the major muscle groups and can also focus on muscle imbalances. Work the upper body areas such as biceps, triceps, shoulders, and chest.

Lower body work should include quadriceps, hamstrings, gluteus maximus, and calves. Strengthening the core areas such as the abdominals and back muscles is also important.

Changing Up Your Program

Take a look at what you have been doing for exercise lately. Have you hit a plateau?

Take the above guidelines into consideration when planning your workouts which will allow for the right combination of cardio exercise providing the optimal calorie and fat burning workout.

Missy Janzow is the running and fitness columnist for the Advocate. Contact her at 361-574-1206 or sports@vicad.com.

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