The "Fat Burning Myth"

Some individuals only want to do low intensity exercise because they feel it is the best way to burn fat, therefore making it the best way to lose weight. As a result, these individuals avoid moderate or vigorous exercise.

The American Council on Exercise details why this “fat burning zone” at low intensity exercise is a myth.  Low intensity exercise, by definition, is anything less than 40% of VO2 max.While the highest percentage of fat utilization comes from low intensities, ACE explains that the “total amount of fat burned is actually lower at low intensity compared to higher intensities for the same duration".  The optimal “fat burning zone” occurs during moderate to high intensity (55-72% VO2 max) because of greater total calories being burned leading to a higher percentage of fat being burn. 

A study by Achten, Gleeson, and Jeukendrup proves it is not necessary to only exercise at a low intensity claiming  “fat oxidation rates are high over a large range of intensities”. Wu and Lin support high intensity exercise for weight loss stating, “it’s a better choice”. Individuals should aim for moderate exercise intensity when trying to burn fat.