When it comes to losing weight and endurance training, the myth of the so-called "fat-burning zone" persists stubbornly. But what's the truth behind this concept? We shed light on it and debunk common misconceptions.
1. Myth: low-intensity training burns more fat
Many believe that at low intensity, i.e. in the "fat-burning zone", you burn more fat. In fact, the percentage of fat burned is higher at lower intensity, but the total amount of energy burned is lower than at higher intensity. So while the percentage of fat burned in intense sessions is indeed lower, fat burning in absolute terms is roughly the same, whether you train intensely or moderately. So it's not just about the percentage, but about the total energy you expend.
2. Myth: the fat-burning zone is the most effective way to reduce weight
Studies show that High-Intensity Interval Training (HIIT) is often more effective for overall fat reduction. HIIT allows you to burn more calories in less time, even after training thanks to the so-called afterburn effect.
3. Myth: you have to stay in the fat-burning zone for a long time to see results
The duration of training in a particular heart rate zone is less decisive than the regularity and intensity of the training. Consistency is the key to long-term success. Of course, sessions in the "fat-burning zone" also have to be carried out so as not to overtax the body with only intense workouts; these should, however, alternate with more intense sessions.
4. Myth: endurance training is the only way to burn fat
Strength training and other forms of physical activity are equally effective at boosting metabolism and burning fat. A combination of endurance and strength training can be particularly effective.
Strength training even works on three energetic levels:
- Energy is burned during the training.
- Those with more muscle mass also burn more energy at rest.
- Strength training increases the muscle protein synthesis rate. This process requires additional energy
Conclusion
With these insights you can make your endurance training more efficient and leave behind the myths surrounding the fat-burning zone. It's important to choose a training programme that fits your personal goals, preferences and lifestyle.
