The Best Cardio for Fat Burning

​Let's chat CARDIO!!! 💦 
 
Love it or hate it, it's usually one of the first things we think of when it comes to weight loss. But do you know where your cardio sweet spot is? Did you even know there is a cardio sweet spot? 
 
Your cardio sweet spot is your specific heart rate zone that will turn your body into a fat burning machine, and it will vary a bit from person to person, depending on your age! 
 
So what's your cardio sweet spot? Read on to find out! 

​🔥 Zone 2 is your cardio sweet spot where you are not only easier on your body and keep stress levels lower, but you also turn your body into a fat burning machine! 🔥
 
Here's how to find out your cardio zones: 
 
Zone 1: 50-60% of your max heart rate 

• light walking, warming up

Zone 2: 60-70% of your max HR

• you can easily do for at least 30 min
• brisk walk, swimming at mod pace, cycling (not all out), rowing, PiYo, rollerblading, kayaking, SUP

Zone 3: 70-80% of your max HR

• light jog, fast walk

Zone 4: 80-90% of your max HR

• running, can’t carry on a conversation
• this is where most cardio workouts you're currently doing probably fall

Zone 5: 90-95% of your max HR

• going for broke, can’t sustain for more than a couple minutes
• think Insanity, TurboFire HIIT, etc

 
So instead of feeling like you have to kill it with cardio and be dripping with sweat to get a good workout, grab a friend and go for a brisk walk instead!!
 
To figure out your max heart rate, just take 220 and subtract your age. 
Ex: 220 - 44 (my age) = 176
 
BUT if you don't want to stress over doing the math and monitoring your heart rate, I recommend using these as a guideline and paying attention to how you FEEL during your workouts. Can you easily carry on a conversation and could you keep this pace throughout the day? Perfect! You're in Zone 2! 
 
⚠️ A note for my fellow MYX bike users…. The zones on your MYX bike are NOT the same as these cardio zones, so you will need to figure out your zones on your own. (Zone 2 on your MYX bike will actually have you working out in Zone 3.) I wrote out my zones on a piece of paper, highlighted Zone 2, and then taped it to the bottom corner of my screen so I can have it handy and be sure to stay in Zone 2. Easy! 

In addition to increasing your fat burning capabilities, there are also several other benefits to doing Zone 2 cardio: 

• Uses fat stores as fuel
• Build a solid aerobic base
• Less impact and easier on your body
• Lower injury rates
• Less oxidative stress on your body
• Improved metabolic rate

 
If you want to learn more and check out the science behind it, I've linked a recent podcast episode from Chalene Johnson below! 

CHALENE'S PODCAST: ZONE 2 CARDIO FOR FAT BURN 

​Did you learn something new today? Feel free to share this with a friend and invite them to go on a walk with you! 
 
Need help getting back on track after this summer or dialing things in to really crush your goals? Reach out! I'll help you find a workout and meal plan that fit your busy life! 

---

Are you still doing fasted workouts? CLICK HERE to find out why that might actually be causing you to hold onto belly fat and keeping you from getting the results you want!