Difference Between Fat-Burn and Cardio Settings on a Treadmill

A treadmill workout adjusted to the fat-burn setting provides different fitness benefits than a cardio session on the device. Trying to determine which setting is best can be difficult. Each setting has its advantages and disadvantages in terms of target heart rate, intensity and calories burned. The best strategy is to understand the different levels relevant to each type of workout and determine which one best meets your fitness goals.

  1. Target Heart Rate

    • Your treadmill will calculate your maximum heart rate after you input your weight and gender. You can get a basic idea of the number by subtracting your age from 220, although this method results in a very general number. By calculating your maximum heart rate, the treadmill can then come up with your target heart rate for your chosen workout. Most treadmills will adjust the incline and speed of the machine based on your heart rate.

    Fat Burn

    • Most treadmills provide settings that give you access to many different types of workouts. Simply press the "Workout," "Mode" or equivalent button on your machine. The fat-burn setting is less intense compared to the cardio program. Since fat is denser, more oxygen is needed by your body to burn it off. By keeping the workout between 50 to 60 percent of your targeted heart rate, your body is able to burn more fat -- as opposed to carbohydrates -- with each calorie burned. You will burn fewer calories than a workout adjusted to the cardio setting.

    Cardio

    • At 60 to 85 percent of your maximum heart rate, the cardio workout setting will make you perform at a higher intensity. Treadmills will usually come with a heart rate monitor, reading your heart rate when you hold on to the sensors usually on the side rails. If you find that your heart rate is above or below your targeted rate, you can adjust your workout by speeding up or slowing down the treadmill. In the cardio setting, less oxygen will be delivered to your muscles, making them go through anaerobic respiration. This action results in less fat being burned; however, you will ultimately burn off more calories in the process, producing greater weight loss. This setting and intensity will also help you build your cardiovascular system.

    Tips and Considerations

    • To lose weight, you need to create a caloric deficit. The Mayo Clinic notes that to lose 1 pound a week, you should create a deficit of 500 calories daily -- or 3,500 calories a week -- through a combination of burning off more calories with exercise and consuming fewer calories in your diet. You can determine how many calories you burn in either the fat-burning or cardio setting on the treadmill by clicking the appropriate indicator on the device. Whether you are aiming for cardio or fat burning, adjust your diet and consume plenty of fresh vegetables, lean protein such as fish, nuts and seeds and slow-digesting carbs such as whole-wheat products to provide your body with low-calorie, nutrient-dense fuel for your workouts. If you are starting out a new exercise program or diet, consult with your physician first.