The Rundown

Zone Rethink. If you’re seeking to optimize fat loss during exercise, a new study reports that you may not be getting the best out of your workout if you rely on the “fat-burning zone” option found on most commercial exercise machines.

Scientists from the Icahn School of Medicine at Mount Sinai found that the typical way for determining your target heart rate for the fat-burning zone (by subtracting your age from 220 to find out your maximum heart rate and then working at 55-75% of that) may be more of a ball park estimate than previously thought.

Their study relied on a FATmax scale, which represents the exercise intensity and corresponding heart rate the body reaches at its highest fat-burning rate during aerobic exercise.

The team compared heart rate at FATmax, measured during a clinical exercise test, to predicted heart rate at percentages of maximum effort within the recommended fat-burning zone.

They found that the heart rates of 26 people varied widely from the predicted rate based on the traditional formula, with a mean difference of 23 beats per minute.

The researchers believe that in order to see results it’s more beneficial to get an individual assessment as part of a whole exercise plan. “We hope this work will inspire more individuals and trainers to utilize clinical exercise testing to prescribe personalized exercise routines tailored to fat loss,” said a senior study author.

Step to It. If you’re struggling to reach the common fitness goal of 10,000 steps a day, researchers have good news. A review published in the European Journal of Preventive Cardiology says major health benefits may start with as little as 4,000 steps per day.

Analyzing 17 studies that followed over 200,000 people for an average of just over seven years, researchers found that health benefits began at around 2,300 steps per day, specifically a reduced risk of dying of cardiovascular disease. At around 4,000 steps each day, the risk of dying of any cause also started to drop significantly.

Every extra 1,000 steps was associated with a 15% reduction in the risk of dying of any cause. An increase of 500 steps per day was connected to a 7% reduction in the risk of death from cardiovascular disease.

The study’s lead author notes that the review is not meant to encourage people to reduce their daily step count. Rather, he hopes people will aim high (the most notable benefits for those under 60 are found between 7,000 and 13,000 steps per day, and between 6,000 and 10,000 for older adults) but not be discouraged if they reach less.

Extra Point

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Untold: Johnny Football. The latest installment of Netflix’s Untold series tells the story of Johnny Manziel, the Texas A&M quarterback who took the team to a shock win over Alabama in 2012 and became a household name. He made history as the first freshman to win the Heisman trophy and Manziel mania spread across the country. But the guy who came to be known as Johnny Football would quickly destroy a promising NFL career. The interview with his agent Erik Burkhardt is a highlight. Johnny Football is streaming now.

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Food Psych. Christy Harrison answers listener questions and speaks to expert guests on a podcast that “challenges diet culture in all its forms—including the restrictive behaviors that often masquerade as wellness and fitness.” Recent topics include tracking your body and the problems with “natural” wellness.

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The Truth About Grit, Growth Mindset, and Gratitude. In this short post, Brad Stulberg talks about the limitations of the growth mindset. He argues that while it’s beneficial as an underlying perspective, it can also lead to “self-judgement and rumination” when things don’t work out for reasons beyond a person’s control.