You’ve seen the posters at the gym and the graphs taped to your fitness club’s treadmills. They all say the same thing: keep your heart rate low and you’ll burn more fat. It sounds simple enough, but is it really that easy?
Fitness gurus and personal trainers know that by aerobically exercising with a heart rate between 60% and 70% of your maximal heart rate, you'll burn fat. However, you rarely, if ever, see a time frame of exercise tacked on to that fat-burning tip. They tell you how intensely you need to run, but not for how long.
Without that detail of time, you're left jogging on a treadmill for 20 minutes a day with the assumption that at that rate, you'll lose your jelly-belly in a couple weeks. Unfortunately, it's not that easy.
30 Minute Rule:-
Your body spends its first 25 to 30 minutes of aerobic exercise burning recently consumed carbohydrates. As you continue your prolonged workout past that 30-minute mark, your body's fat-burning metabolism kicks in.
If you jog at 65% of your maximal heart rate for an 80-minute period, your body will spend the latter 50 minutes in “fat-burning mode.” During those 50 minutes, your long-term energy stores become your body's predominant source of energy for your jog. Or, in other words, you spend 50 minutes burning fat.
Think of it this way: you have to put money in the bank before you can take it out. The beautiful thing about the 30-minute rule is that once you put 30 minutes in the bank, you can withdraw as much fat as you want. The more fat you lose, the better you feel, look, and perform.
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