Originally Posted by Big Studly
Don't understand the RPE scale...I usually go off the hear rate monitor on the bike, I know it isn't 100% accurate, but since I am trying to fall within a range, if the monitor is +-10% I think I am good......said my max was 190. I read to keep it around 70%-75% of max for fat burning...does that sound right? That would make my range about 135-145
I don't train for fat loss. I train to run triathlons (long course, 1/2 ironman or better). During my season I have distinct periods and the training is modified to fit those periods. For example, prep phase is getting my body use to long hours of training, base periods (sometimes 2-3 a year) are for building my endurance, the peak period is for refining my speed and race is prepartion for my "A" race. The race period focuses more on transitions and cutting down the hours so I peak at the right moment.
I don't buy into the whole "Fat Loss Zone" for one simple reason. The more intense your activity the higher number of absolute calories you will burn. I will say you do burn more calories of fat at low intensity.
But, losing weight equals buring the most amount of calories possible. Intense exercise burns more calories than less intensive exercise. The hard part is keeping the intensity high throughout the exercise.
If you have an hour to ride the bike it will always be better to ride it as hard as possible. You will burn more calories and burn them longer under intense exercise. Your body goes through hormonal changes at high-level intensity that it doesn't go through at lower intensity and your body burns more calories as a result.
Again, the problem is keeping up the intesity for any period of time.
So if you have an hour to ride on the bike, bust your ass. And read my post exercise recovery thread to make sure you are properly feeding your body afterwards.
Bottom line, as far as I am concerned, while you burn more fat calories as a percentage in the "zone" you burn less total total calories. I'd also say you probably burn as many fat calories at higher intensity as at lower intensity. The benefit to higher intensity is you burn calories longer after exercise.