Hello and welcome to this episode of the ESG Fitness Podcast.

Today's episode is going to be all about a TikTok video that I was sent that kind of went a bit viral.

And I have been asked this question numerous times in slightly different ways.

So the video states that walking at an incline of 15 on a treadmill at three miles per hour for 30 minutes or something

like along those lines five times a week is the best way to burn fat and maintain muscle.

So I thought we'd kind of unpack this.

Now I'm going to link into this zone two cardio because a lot of people

have been asking about that as well and this kind of relates. So basically this amount of exercise

or this kind of intensity of exercise will put most people in about a zone two cardio range. So what is all the hype around this? A zone two cardio range

equates to an exercise intensity of about 65 to 75% of your VO2 max. And your VO2 max is the maximum

rate at which your body can transport and utilize oxygen during

exercise. And it's a measure that's like primarily used to measure aerobic capacity. So at this kind of

zone two exercise intensity, the primary energy system being used is aerobic metabolism. So in other words, you

are using oxygen to break down a mixture of both carbohydrates and fat for fuel. We're going to get

to why this is important. So this is just a little precursor set up to you then being able

to unpick whether those claims are right and whether

you should be doing zone two or not. Okay. So when you exercise at higher intensities than this,

you will start to produce energy quicker or you'll have to produce energy quicker in order to

maintain that higher intensity. And then you will be relying slightly more heavily

on anaerobic metabolism to produce energy.

And this is the production of energy without oxygen.

Now, as a little bit of a side net here,

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