>60-70% is the "fat burning zone" >70-80% is

>>42720812

>tfw I only put 59% effort

>>42720812
For fat burning moderate is better .

"Fat burning" just means your body will primarily use fats , but it need less Kcals /hours and Kcals are what counts .

There is no correlation between using fat for fuel & losing fats, that's why keto is retarded.
A 700kcals deficit is a 700 kcals deficit .

>>42720812
Keeping your heart rate at 70%ish for more than 8mins is optimal fad burning zone

>>42720812
>mfw keeping at low-moderate effort of 70% gets you double benefits: basic endurance, fat burning and improves aerobic fitness

>>42721210
I feel like a cardio bunny at 70% though. It doesn't feel like anything

>keeps my heartrate between 170 and 178 for a half hour "jog"
I don't have pain, but is this bad as a builtfat? (heavy emphasis on fat)

>>42720812
>percentage of WHAT, exactly?

OP, I'm not a runner, I'm a cyclist on a road racing team, have been training and racing for 8 years now, self-coach, and know a few things about training for an endurance sport (but not running specifically).

The chart you posted roughly equates to the 'training zones' we use, but the percentages are not the same. We do periodic testing to establish training zones based on heart rate (and on measured power, but that doesn't apply to running, only cycling). I can tell you that without a heart rate monitor, you're just making guesses on intensity based on your very subjective opinion of how hard you're going, and that's not the best way to train.

Heart rate monitors are not very expensive anymore, I'd recommend you get one. Go looking for a test protocol you can do yourself with a heart rate monitor to determine what your heart rate Zones are. Then go looking for a training program that involves some Intervals (but not just HIIT; HIIT is for advanced training). A sensible program will be Periodized, and will have easier days built into each week, and Active Recovery weeks built into each block of training. May sound complex but when done right you not only get fit and faster, you'll lose a fuck-ton of weight over the course of a year, and you'll do it in a sensible, safe, and efficient-as-possible way.