{"id":98204,"date":"2025-11-26T07:20:21","date_gmt":"2025-11-26T06:20:21","guid":{"rendered":"https:\/\/runlovers.it\/?p=98204"},"modified":"2025-11-22T12:30:26","modified_gmt":"2025-11-22T11:30:26","slug":"fat-burning-zone-myth-running","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/","title":{"rendered":"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss"},"content":{"rendered":"<p><em>The &#8220;fat-burning zone&#8221; is a scientifically correct but often misinterpreted concept: for weight loss, the total caloric deficit counts, which is most effectively achieved by combining slow running, high intensity, and strength training.<\/em><\/p>\n<ul>\n<li><strong>The myth:<\/strong> Running slow burns <em>only<\/em> fat, so it&#8217;s better for weight loss. <strong>False.<\/strong><\/li>\n<li><strong>The truth:<\/strong> At low intensity, you burn a higher <em>percentage<\/em> of fat, but few total calories relative to time. At high intensity, you burn a lower percentage of fat, but many more total calories (and thus, in the end, more fat too).<\/li>\n<li><strong>The afterburn (EPOC):<\/strong> High intensity (HIIT) keeps burning calories even after your shower to restore the body&#8217;s balance.<\/li>\n<li><strong>Deficit is king:<\/strong> To lose weight, you must burn more than you eat. How you do it (slow or fast) is secondary to the total balance.<\/li>\n<li><strong>The winning strategy:<\/strong> Don&#8217;t choose. Do slow runs to build the base and run longer. Do intense workouts for the metabolic boost. Lift weights to keep your basal metabolic rate high.<\/li>\n<\/ul>\n<hr \/>\n<h2>&#8220;Run Slow to Burn Fat&#8221;: A Half-Truth That Is Holding You Back<\/h2>\n<p>You walk into the gym, hop on the treadmill or elliptical, and look at the colorful chart on the display. There is a green, reassuring zone called the <strong>&#8220;Fat Burn Zone&#8221;<\/strong>. It corresponds to a low intensity, a brisk walk, or a light jog.<\/p>\n<p>The message seems clear: if you want to lose weight, you have to stay there. If you push too hard and enter the &#8220;Cardio&#8221; or &#8220;Performance&#8221; zone, you&#8217;ll stop burning fat and only burn sugar. And you want to burn the belly fat, not sugar, right?<\/p>\n<p>Well, this reasoning, while based on a true physiological premise, leads to a <strong>wrong<\/strong> practical conclusion. It is a mathematical trap that has convinced millions of people to train <em>less<\/em> intensely than they could, getting <em>fewer<\/em> results than they would like.<\/p>\n<h2>The Math of Metabolism: Percentage vs. Caloric Total<\/h2>\n<p>Let&#8217;s do some math (simple, I promise).<\/p>\n<p>It is true that at low intensity (e.g., walking or very slow running) the body preferentially uses fat as fuel. Let&#8217;s say **60%** of the energy comes from fat and 40% from sugar.<br \/>\nBut the total calorie consumption is low.<\/p>\n<ul>\n<li><em>Walking Example:<\/em> If you burn <strong>100 calories<\/strong> in 30 minutes. Of these, 60% are fat = <strong>60 calories from fat<\/strong>.<\/li>\n<\/ul>\n<p>At high intensity (e.g., fast running or intervals), the body uses more sugar because quick energy is needed. Let&#8217;s say it uses only <strong>35%<\/strong> fat.<br \/>\nBut the total calorie consumption skyrockets.<\/p>\n<ul>\n<li><em>Intense Running Example:<\/em> If you burn <strong>300 calories<\/strong> in 30 minutes. Of these, 35% are fat = <strong>105 calories from fat<\/strong>.<\/li>\n<\/ul>\n<p><strong>Result:<\/strong> By running fast, you burned a lower <em>percentage<\/em> of fat, but an almost double <strong>total amount<\/strong> of fat! And, above all, you burned triple the total calories.<\/p>\n<p>If your goal is to lose weight, the total always wins over the percentage.<\/p>\n<h2>Why High Intensity (Sometimes) Burns More Even After the Shower (EPOC)<\/h2>\n<p>There is another factor that the &#8220;fat-burning zone&#8221; doesn&#8217;t tell you. When you finish your slow jog, your heart rate returns to normal in a few minutes, and the extra caloric expenditure ends there.<\/p>\n<p>When you do a high-intensity workout (like repeats or HIIT), you create metabolic &#8220;havoc.&#8221; Your body goes into oxygen debt. To &#8220;put the house back in order&#8221; (bring the temperature down, rebalance hormones, repair fibers), it has to work hard for hours <em>after<\/em> you&#8217;ve finished.<\/p>\n<p>It&#8217;s called <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption). It&#8217;s as if your car engine remained on at idle even after parking it in the garage, continuing to consume gas.<\/p>\n<h2>The Real Secret to Weight Loss Isn&#8217;t the Zone, It&#8217;s the Deficit (and Consistency)<\/h2>\n<p>At the end of the day, your body doesn&#8217;t care if you burned calories walking, running fast, or doing burpees. <strong>The net balance matters<\/strong>.<\/p>\n<p>If you ate 2,000 calories and consumed 2,500, you will lose weight. If you consumed 1,500, you will gain weight, even if you spent two hours in the &#8220;fat-burning zone.&#8221;<\/p>\n<p>In a nutshell, the &#8220;zone&#8221; is a useful tool for managing fatigue, not for managing fat. Slow running serves to let you run <em>longer<\/em> (increasing volume and thus total weekly calories) without getting injured. Fast running serves to let you burn a lot in a short time.<\/p>\n<h2>The Perfect Mix: Why You Need Both Slow Running and HIIT (and Weights)<\/h2>\n<p>So, what should you do? Ignore the fat-burning zone? Not exactly. You have to use it for what it&#8217;s for: building endurance.<\/p>\n<p>The best strategy for body composition is a cocktail:<\/p>\n<ol>\n<li><strong>Slow Running (80% of the time):<\/strong> Allows you to accumulate volume, build capillaries, and teach the body to be efficient. You burn calories without stressing yourself too much.<\/li>\n<li><strong>High Intensity \/ HIIT (20% of the time):<\/strong> Once or twice a week, push your heart to the limit. You activate EPOC, improve insulin sensitivity, and give your metabolism a jolt.<\/li>\n<li><strong>Strength Training (Weights):<\/strong> Muscles are metabolically active tissue. The more muscle you have, the more calories you burn standing still. Don&#8217;t just run: build the engine.<\/li>\n<\/ol>\n<p>Don&#8217;t look for the magic shortcut on the treadmill display. The &#8220;magic&#8221; zone doesn&#8217;t exist. Only the consistency of moving exists, in every way possible.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On gym equipment, it says &#8220;Fat Burn Zone.&#8221; But is low-intensity training really the secret to losing weight? We debunk a myth and discover the scientific truth about calorie consumption in running.<\/p>\n","protected":false},"author":3,"featured_media":98202,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15827],"tags":[],"class_list":{"0":"post-98204","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-main"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Fat Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss<\/title>\n<meta name=\"description\" content=\"The myth of the &quot;Fat Burn Zone&quot; explained by science. Discover why running slow isn&#039;t always the best way to lose weight and which mix of workouts really works.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss\" \/>\n<meta property=\"og:description\" content=\"The myth of the &quot;Fat Burn Zone&quot; explained by science. Discover why running slow isn&#039;t always the best way to lose weight and which mix of workouts really works.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-26T06:20:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss\",\"datePublished\":\"2025-11-26T06:20:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/\"},\"wordCount\":878,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Running\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/\",\"name\":\"Fat Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-11-26T06:20:21+00:00\",\"description\":\"The myth of the \\\"Fat Burn Zone\\\" explained by science. Discover why running slow isn't always the best way to lose weight and which mix of workouts really works.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"\u00a9 depositphotos.com\\\/Syda_Productions\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/fat-burning-zone-myth-running\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/runlovers-2025\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Fat Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss","description":"The myth of the \"Fat Burn Zone\" explained by science. Discover why running slow isn't always the best way to lose weight and which mix of workouts really works.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/","og_locale":"en_US","og_type":"article","og_title":"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss","og_description":"The myth of the \"Fat Burn Zone\" explained by science. Discover why running slow isn't always the best way to lose weight and which mix of workouts really works.","og_url":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-11-26T06:20:21+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss","datePublished":"2025-11-26T06:20:21+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/"},"wordCount":878,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Running"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/","url":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/","name":"Fat Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-11-26T06:20:21+00:00","description":"The myth of the \"Fat Burn Zone\" explained by science. Discover why running slow isn't always the best way to lose weight and which mix of workouts really works.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"\u00a9 depositphotos.com\/Syda_Productions"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/fat-burning-zone-myth-running\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/runlovers-2025\/"},{"@type":"ListItem","position":2,"name":"The Fat-Burning Zone: Does It Really Exist? The Truth About Running and Weight Loss"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/zona-brucia-grassi.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=98204"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98204\/revisions"}],"predecessor-version":[{"id":98426,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98204\/revisions\/98426"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/98202"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=98204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=98204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=98204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}