What is the ”fat burning zone” and ”weight loss zone”?

Thousands of sit-ups, squats and push-ups, dozens of kilometers that you have walked or run, may not actually burn fat from some “risky” parts of your body. Why? The essence of weight loss is to stimulate the breakdown of fat cells and convert the fat into energy. The best way to reach this goal is to train with a lower intensity – in the so-called “fat burning zone” or “weight loss zone”.

First, watch the amount of protein, carbohydrates and fat you are taking in with your food. If we provide our organs and muscles with high-quality food, we will speed up our metabolism and enhance the fat burning process. We command our body how to function by our diet, and we shape our body by exercising.

Lipolysis, or the break down of fat can be achieved after a 10-20 minutes of medium-intensity workout. This type of activity enables our body to be active for a longer period of time, from 30 minutes up to 4 hours. The more time spent in that zone, the better the results! In order to calculate your fat burning zone use the maximum pulse formula:

Women: 225 – age = maximum pulse (take 50-80% of that is your fat burning zone)

Men: 220 – age = maximum pulse (take 50-80% of that is your fat burning zone)

In the beginning of the training you should aim for 50% of your maximum pulse. According to your fitness level you can extent the time and increase the intensity until you reach 80% of your maximum pulse. The easiest way to reach this zone is by walking/running, cycling, roller skating, etc.
Note that the break down of fat continues for 30-60 minutes after your workout. So don’t eat immediately after exercising.

The recommended weight loss is 0,5-1 kg per week. To lose one 1kg of body fat you need to burn over 7000 calories. For example: A man who weighs 100kg spends 100 calories by walking 1km. This man has to walk 10 km/day to lose 1kg per week. Persistence and proper diet is the power combination for you to achieve best and long-lasting results.

Eat well and exercise in a 50-80% maximum pulse zone. When in doubt, seek advice from a nutritionist and exercise under a watchful eye of a personal trainer. The solution is – take less and spend more calories. And enjoy finding your zone!

Be Healthy, Be Strong!

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis and falls. It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples include running, walking or swimming. Fit in strength training for all the major muscle groups at least twice a week by lifting free weights, using weight machines or doing body-weight exercises.

Space out your activities throughout the week. If you want to lose weight, meet specific fitness goals or have even more benefits, you may need to increase your physical activity time.

Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.