Fat Burning and Exercise
By
Dr. James Merchino, DC, MS, ND
Let’s talk today about fat burning exercise. What is the best fat burning exercise you
could actually do? Well, there is a specific type of exercise
that really targets fat and of course, it’s when you exercise in what is called the fat
burning zone. How do you calculate that? You take the number
220 and you subtract your age. This wil give you in heartbeats per minute how fast your
heart could beat if you were sprinting under all out conditions, which I’m not going
to ask you to do. But if you take that 220 and subtract your age, that’s the fastest
your heart can beat. Then if you take that number and multiply
it by .55, this will give you 55% of your maximum attainable heart rate. As soon as
your heart rate is crossing that zone, into that range, then you’re in the fat burning
zone. And it will even continue to burn fat up until you get to about 90 percent of your
maximum, attainable heart rate. If you take the number 220 and subtract your age and then
multiply it by .9 that would give you the 90 percent upper limit.
You can find the mid-point of the zone by taking the number 180 and subtracting your
age. That wil put you right in the middle of the fat burning zone pretty much, in terms
of heart beats per minute. So how does it work? Once you get into the
aerobic training zone, as we call it, that’s enough stimulation for adrenaline to be released.
Adrenaline comes down and says to the fat cell, hey baby open the door and let the fat
come out. And so now the fat comes out into the bloodstream, travels through the bloodstream
and it doesn’t know where it’s going. But the muscles that are doing the work start
to burn the fat and they burn it very efficiently under those conditions.
Remember, this is also known as cardiovascular exercise, so you’re also getting a benefit
for your cardiovascular health. This is the type of exercise that’s been shown to reduce
the risk of breast and colon cancer, it elevates mood and gives you a greater sense of well-being.
So at least five times a week, you need to do at least 30 minutes of this type of fat
burning, aerobic activity. This is the best way to get started on a weight management
program in terms of the exercise component. Now you need to combine that with my two staple
nutrition system and all of that is explained in the weight loss seminar videos that are
available here. So I suggest you download them right now to see how it all fits together.
I suggest you watch the three short videos presented here to learn the three magic principles
that will turn your body into a fat burning machine. These are the principles I’ve used
with patients over the last 25 to 30 years to help them with short term and long term
weight loss success, and so I know it will work for you, as well.
At http://www.MeschinoHealth.com you’ll see my published review papers, videos, live
footage from different seminars that I’ve taught and other resources and free downloads
to help you to live a long and healthy, functional life. My review articles and teaching materials
are complete with their corresponding medical and scientific references; you’re on solid
scientific footing, receiving evidence-based information on every topic on our website.
I strongly suggest you use our website, http://www.MeschinoHealth.com as an ongoing, reliable resource for health
and wellness information for both you and your family.
Visit http://www.MeschinoHealth.com for more information.
