{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Is Zone 2 Best for Fat Burning in Menopause?","description":"Everyone is talking about Zone 2 training. What is it? First, its important to understand that I show 5 training zones here. Other sources use 6 zones, still others 4, and others zone 7\u2026 so we\u2019re already not talking about the same thing. \u201cZone 2\u201d for fat burning is a bit of a myth Fact: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it\u2019s possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it\u2019s a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration\u2026 instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND... it\u2019s not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise \u201cafter burn.\u201d However, what is most important\u2026 is this: If you\u2019re stressed\u2026 the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) \u2026 and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first\u2026 before adding the HIIT. For most women\u2026 zone 2 is walking but not jogging. It\u2019s often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you \u201cfeel\u201d good\u2026. if the cardiac drift is enough, you\u2019re in zone 3\u2026 and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2\u2026 staying low enough for short enough times, zone 2\u2019s biggest benefit is NOT burning fat for fuel. It\u2019s REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Women Already Burn More Fat Than Men at Any Given Exercise Intensity Ollie Chrzanowski-Smith from the University of Bath explains: "Our study found that females typically have a greater reliance upon fat as a fuel source during exercise than males. Understanding the mechanisms behind these sex differences in fuel use may help explain why being female seems to confer a metabolic advantage for insulin sensitivity, an important marker of metabolic health.\u201d   What About Strength Training - Does it Support Fat Burning in Midlife? Traditionally we don\u2019t think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So your heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn\u2019t the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You\u2019ve got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition. Hot Not Bothered Challenge: https:\/\/www.flippingfifty.com\/hnb-challenge References:  Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123\/ijsnem.2020-0262 Oliver J Chrzanowski\u2010Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean\u2010Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex differences. Experimental Physiology, 2021; DOI: 10.1113\/EP089431   Resources:  Hot Not Bothered Challenge:  https:\/\/www.flippingfifty.com\/hnb-challenge Advanced Specialist:  https:\/\/www.flippingfifty.com\/specialist    Other Episodes You Might Like:  5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss https:\/\/www.flippingfifty.com\/building-muscle-after-menopause\/ Endurance Exercise During Menopause: Fat or Fat Burning? https:\/\/www.flippingfifty.com\/endurance-exercise-during-menopause\/  ","author_name":"The Flipping 50 Show","author_url":"https:\/\/www.flippingfifty.com\/podcast","html":"