In order to maximize fat loss a combination of weight training and cardiovascular exercise is essential; unfortunately many people are not aware that fat loss workouts have certain elements that make them successful.

The intensity and duration of a workout is very important when fat loss is the goal.
Long, slow cardiovascular exercise at a low intensity (heart rate 60 percent or lower) may not the most efficient way to encourage fat loss. Many studies are now reporting that shorter, higher intensity (heart rate 80 percent or higher) cardiovascular “intervals” are proving to be much more efficient for losing body fat. These intervals can result in a significantly higher level of calories burned. Exercising at these higher heart rate levels also produces a higher metabolic rate post-workout, which further enhances the potential for fat loss.

The disadvantage of running or sprinting intervals versus low intensity walking is an higher risk for injuries. A safer alternative may be to substitute this type of cardiovascular exercise for a combination of weight training and compound body movements. Compound movements combine more than one muscle group at a time.

When performed at the correct intensity, weight training coupled with compound body movements can have better capabilities than cardio intervals with regards to fat loss. The increase in lean muscle mass produces a higher metabolic rate which not only enhances fat loss, but helps keep it off.
Studies have shown that improved heart function and prevention of heart disease can be achieved through weight training performed at a specific intensity and speed as well as through cardiovascular exercise. Performing compound movements is an excellent way to achieve a higher heart rate during weight training.

Maintaining specific heart rates during an exercise routine can greatly accelerate the fat loss process. Alternating between 70 and 75 percent and 80 and 85 percent of age predicted heart rates can create an interval style routine that is excellent for fat loss. The most accurate calculation of exercising heart rate is achieved using the Karvonen formula. This formula factors an individual’s age and resting heart rate to give a more precise range of exercising heart rates. An experienced fitness professional or personal trainer should be able to calculate these numbers. The use of a heart rate monitor is a simple, yet extremely effective method for accurate measurement of heart rate during exercise.

The aforementioned heart rate ranges and exercises are general guidelines for apparently healthy individuals with no limitations or restrictions. Before utilizing any of the recommendations in this article consult with a Certified Personal Trainer to determine appropriate heart rates and implementation of a fat loss specific workout.