When the temps are high it feels like you are working so much harder, but do you actually burn more calories?
? Should you worry about the proportion of fat versus carbs that you’re burning, or just the total amounts? The focus on proportion is the fallacy underlying the idea that you should exercise at a low intensity to stay in the “fat-burning zone.” Sure, it’s true that sitting on an exercise bike and moving your legs slowly with zero resistance burns mostly fat—but 80 percent of 5 calories is still useless.
It’s much better to move to a higher intensity and get a smaller proportion of a larger total. And as you get fitter, your body’s ability to burn fat will increase, and so will the intensity at which fat burning is maximized. Here’s a graph from the above study, showing whole-body fat oxidation in the heat for trained and untrained subjects, as a function of exercise intensity:
So the goal shouldn’t be to screw around at low intensity to maximize proportional fat-burning—it should be to get fit so that your overall rate of fat burning doubles. The bottom line: While technically speaking, you can burn more calories in the heat because you are working at a greater intensity, the best way to ramp your fat-burning up is to get fitter. There’s no real need to worry too much about optimal fat-burning paces.
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