If someone’s primary goal is fat loss is it truly better to stay in zone 2 cardio even though I don’t seem to burn as many calories in a given time? Are you burning more fat per time interval or per calorie compared with higher zones? I like the runners high I get when running at speeds that put my heart rate into zone 3 and 4 but am I sacrificing my fat loss potential? According to my Apple Watch I am burning way more calories when I increase my speed and HR in higher intensity workouts.
In: Biology
The “fat burn” zone has been shown to use a higher percentage of calories for the exercise from fat. With the “cardio” zone, your body will burn less fat and instead get most of the calories from glucose.
Both of those are specifically for the period of time you are exercising though. Cardio training will deplete more glucose during the training, which if it isn’t replenished from eating soon afterwards, your body will convert fat to glucose.
Further, cardio training has a higher chance of increasing your metabolism, which will mean more fat will be burned in times you aren’t exercising.
They are both effective for losing weight and fat:
https://pubmed.ncbi.nlm.nih.gov/19855335/#:~:text=Although%20the%20lower%20and%20upper,for%20aerobic%20fitness%20are%20not
Just remember 80% of losing weight is your diet
20% to exercise, you’re never gonna out exercise fat gain
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