You then slow down, become aerobic again and start burning more fat for fuel, which is then converted into carbohydrates for energy. A highly trained athlete can switch over to fat burning quite soon into their workout whereas someone less fit will burn carbohydrates and then burn out sooner.

Athletes are not lean because they burn fat sooner, they are lean because they train hours a day and therefore burn more calories.

In a study published in the International Journal of Obesity , the authors concluded that high-intensity interval training HIIT is more effective for weight loss and fat reduction compared to moderate-intensity continuous training MICT when matched for energy expenditure 2.

The main reason behind this is the greater number of calories burned during HIIT workouts, as well as the increased post-exercise calorie burn due to the "afterburn effect" or excess post-exercise oxygen consumption EPOC.

Bottom Line: If you only have 25 minutes, you will burn more calories doing a fast run or HIIT workout than you will doing a moderate pace walk for the same amount of time. Even though you burned more carbs for fuel, the carbs will be replaced over time through diet and the breakdown of your body fat.

So in the end fat is broken down. Therefore, regardless of the fuel source used during exercise, what matters most is the calorie deficit achieved that will result in fat loss.

If you aren't fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.

Maunder, E. Intensity-dependent alterations in fat and carbohydrate metabolism during minutes of moderate-intensity exercise: a cross-over study. Journal of Sports Science and Medicine, 20 2 , Viana, R.

Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training HIIT.

International Journal of Obesity, 46 1 , Fresh St. Debunking the myths about the fat burning zone and weight loss. References: Maunder, E. Activity is HIIT. Sometimes none of the data is lit up in red. Sometimes when the Active Cal is lit up, my heart rate is pretty low, like This is the most confusing thing.

I understand the difference between Active vs. But i don't understand why one is lit up during the workout. what is causing this. Am I burning more calories when the active is in red even though my HR is at maybe only Versus when my HR is and the Total Cal is in red.

Is there a resource out there that explains all this for the different workout types. I have searched and cannot find this explained. Fitness app calories burnt I feel that my calories burnt are too low on my HITT workouts.

Are there more settings that I should complete to get accurate results? Some of my gym buddies are using the Lionheart monitor, and we work equally hard, and their calories burnt are more than mine.

However , I now find that the kcal is being displayed in red under the indoor workout option. Why is it appearing and how do I make it disappear? I can still start another workout but it is irritating to see this display.

Loading page content. User profile for user: Community User Community User. Mar 24, AM in response to Lauralola This might help; Set up Cardio Fitness Levels — Apple Support.

Mar 24, AM in response to Community User Oke but i dont find it in the health app.. Mar 24, AM in response to Community User this cannot be seen for fat burning etc. for the condition.

Calorie Deficit - without this, nothing else matters. SLEEP and recovery - helps control hunger and cortisol levels. Not an expert but I must have lost s of pounds in my lifetime…and found some too. How to use Xert for fat loss General. parsonsmatt Matt Parsons November 11, , pm 1.

GrummanPilot Anthony Semone November 11, , pm 2. shawnbaker Shawn Baker March 14, , am 3. Vfava Vince Fava March 14, , pm 4. I think the age formula isn't necessarily a problem. You just have to take it for what it is - an estimation. For those who don't know their zones, it's a decent estimation to get the average person started.

But once you start working out more and find out what you're capable of, it would be nice for Fitbit to allow us to change the labels when a custom zone is entered. Of course, you also have to remember that with anything that pertains to body physiology, there's no one formula that can be generalized for everyone as we're all so different.

The difference in the zones is the difference in what your body is burning as you work out. In a very general sense, yes exercise is exercise. But it depends on your ultimate goal. If you do cardio at too high of an intensity for too long, it won't be as effective because you'll burn mostly sugars instead of fat.

More calories burned does directly correlate to more weight loss. Just as there are good and bad calories to intake a calorie Big Mac is far from equal to calories of chicken and vegetables , there are also good and bad calories to be burned. I guess I must disagree with you regarding the age issue; it is bandied about as gospel which many-many folks swear by and which the Fitbit folks use as a pretty hard and fast rule for their trackers with a heart rate monitor.

The net result of the adherence to the "rule" is many folks aren't working out hard enough, while others are working out too hard.

Heck, this thread wouldn't even exist were it not for these poorly thought out zones. That's a pretty significant issue in my book. As for burning sugar versus fat in the various zones, I've looked and looked and never found any compelling science to support that notion.

The only thing I've come across even remotely in line with this is for marathon runners not exactly Fitbit's target customer for most of their trackers.

Within the distance running community there is a growing awareness of the role mitochondria plays in fueling the muscles during a marathon or other very long endurance event.

Basically, the more developed one's mitochondria, the better one can perform in such an event. Said another way, those with very well developed mitochondria will hit "the wall" either later in the race or not at all compared to those less developed.

Muscles can be fed with pure glucose, or a combination of glucose and fats provided by the mitochondria; the more developed the mitochondria, the longer one can run without exhausting supplies of glucose. The thing is, studies have shown the development of mitochondria requires at least one preferably two or three run s of at least 90 minutes per week; no mention of pace or "heart rate zone" need apply, just the duration.

Said another way, a 90 minute run in the "Peak Zone" supposedly impossible based on the common usage of the whole zone theory, but easily possible for many is just as good as a 90 minute run in the "Cardio Zone". If you have a link to any compelling science which supports the whole zone theory, I'd love to see it.

I suppose it depends on who you talk to. I've yet to meet anone who swears by the age rule. Even if you look up the history of the formula, it states that it was created as a baseline not as a final answer for everyone.

If it is portrayed as "gospel" then I see that as a problem with the people who use it rather than with the formula itself. As I said, it's something to get you started.

It's a base estimation until you learn how your body handles cardio. I'll have to see what I can find and get back to you. In the mean time, I'd love to see which studies you're referring to. Sometimes I hit peak for a few minutes even when not working out.

I tend to have a faster heartbeat during the day but my resting is I hope that helps. I'm almost always in the fat burn zone even when I'm breathing very hard. I don't get it either. I'm in the "Exercise Zone" for hours per day, but I'm I haven't been exercising.

I was researching on whether that was normal. My reating heart rate is on average and I'm 5'5, lbs. On average I get around steps per day, sometimes more and sometimes a little less. My resting heart rate is on average and I'm 5'5, lbs.

Crazy me! I don't remember the name to whom I was responding. I was responding to someone who asked a question about how long is healthy to be in fat burn zone. I am not in the habit of responding to these things and I probably did it incorrectly. Oh well! National Academy of Sports and Medicine is a great source of information for any exercise questions people may have.

Being in an Exercise and Sports Scienve degree program we use their information quite regularly. No you did it right. You answered the question, of the person who asked the question.

The person who said they are going in fat burn zone hours a day and asked if that was healthy. It was clear who you responded too. Fitbit needs to fix this, I'm in fat burn all the time as I have tachycardia, yes I aorealr see a cardiologist, but it's adding in like calories for exercise a day and most days I don't leave the couch, let alone the house.

This is not correct calorie counting. I have the same issue with tachycardia. Then my calories burned in a day are so high. I really wish you could adjust the heart rate ranges to get better data. I am heading to see a cardiologist this week for tachycardia. I was diagnosed in the ER last week.

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Is this a Renewal? I think the age formula isn't necessarily a problem. You just have to take it for what it is - an estimation.

For those who don't know their zones, it's a decent estimation to get the average person started. But once you start working out more and find out what you're capable of, it would be nice for Fitbit to allow us to change the labels when a custom zone is entered.

Of course, you also have to remember that with anything that pertains to body physiology, there's no one formula that can be generalized for everyone as we're all so different. The difference in the zones is the difference in what your body is burning as you work out.

In a very general sense, yes exercise is exercise. But it depends on your ultimate goal. If you do cardio at too high of an intensity for too long, it won't be as effective because you'll burn mostly sugars instead of fat.

More calories burned does directly correlate to more weight loss. Just as there are good and bad calories to intake a calorie Big Mac is far from equal to calories of chicken and vegetables , there are also good and bad calories to be burned. I guess I must disagree with you regarding the age issue; it is bandied about as gospel which many-many folks swear by and which the Fitbit folks use as a pretty hard and fast rule for their trackers with a heart rate monitor.

The net result of the adherence to the "rule" is many folks aren't working out hard enough, while others are working out too hard. Heck, this thread wouldn't even exist were it not for these poorly thought out zones. That's a pretty significant issue in my book. As for burning sugar versus fat in the various zones, I've looked and looked and never found any compelling science to support that notion.

The only thing I've come across even remotely in line with this is for marathon runners not exactly Fitbit's target customer for most of their trackers. Within the distance running community there is a growing awareness of the role mitochondria plays in fueling the muscles during a marathon or other very long endurance event.

Basically, the more developed one's mitochondria, the better one can perform in such an event. Said another way, those with very well developed mitochondria will hit "the wall" either later in the race or not at all compared to those less developed.

Muscles can be fed with pure glucose, or a combination of glucose and fats provided by the mitochondria; the more developed the mitochondria, the longer one can run without exhausting supplies of glucose. The thing is, studies have shown the development of mitochondria requires at least one preferably two or three run s of at least 90 minutes per week; no mention of pace or "heart rate zone" need apply, just the duration.

Said another way, a 90 minute run in the "Peak Zone" supposedly impossible based on the common usage of the whole zone theory, but easily possible for many is just as good as a 90 minute run in the "Cardio Zone". If you have a link to any compelling science which supports the whole zone theory, I'd love to see it.

I suppose it depends on who you talk to. I've yet to meet anone who swears by the age rule. Even if you look up the history of the formula, it states that it was created as a baseline not as a final answer for everyone.

If it is portrayed as "gospel" then I see that as a problem with the people who use it rather than with the formula itself. As I said, it's something to get you started. It's a base estimation until you learn how your body handles cardio. I'll have to see what I can find and get back to you.

In the mean time, I'd love to see which studies you're referring to. Sometimes I hit peak for a few minutes even when not working out. I tend to have a faster heartbeat during the day but my resting is I hope that helps.

I'm almost always in the fat burn zone even when I'm breathing very hard. I don't get it either. I'm in the "Exercise Zone" for hours per day, but I'm I haven't been exercising.

I was researching on whether that was normal. My reating heart rate is on average and I'm 5'5, lbs. On average I get around steps per day, sometimes more and sometimes a little less. My resting heart rate is on average and I'm 5'5, lbs.

Crazy me! I don't remember the name to whom I was responding. I was responding to someone who asked a question about how long is healthy to be in fat burn zone. I am not in the habit of responding to these things and I probably did it incorrectly. Oh well! National Academy of Sports and Medicine is a great source of information for any exercise questions people may have.

Being in an Exercise and Sports Scienve degree program we use their information quite regularly. No you did it right. You answered the question, of the person who asked the question. The person who said they are going in fat burn zone hours a day and asked if that was healthy. It was clear who you responded too.

Fitbit needs to fix this, I'm in fat burn all the time as I have tachycardia, yes I aorealr see a cardiologist, but it's adding in like calories for exercise a day and most days I don't leave the couch, let alone the house.

This is not correct calorie counting. I have the same issue with tachycardia. Then my calories burned in a day are so high. I really wish you could adjust the heart rate ranges to get better data. I am heading to see a cardiologist this week for tachycardia.

I was diagnosed in the ER last week.