fat burning v cardio heart rate

[KittensOnAPlane]

I'm in my 40s and a gym returner.

I was on the treadmill and I was looking at the chart, and there's a fat burning rate and a cardio rate

Am I still fat burning at the higher cardio rate? Do I need to stick in the fat burning range - my aim is to lose weight

The charts are a rough guide and describe an average person, in reality we all vary in terms of the fuel source used at different energy intensities .
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At higher intensities a greater percentage of the energy needs are met by stored glycogen, but this is a GOOD thing.
Depleting your glycogen stores will upregulate your capacity for glycogen storage so that food is used to replenish them rather than stored as fat.

I wouldn't worry about it :) ?

thanks for the reply - so this means i will still lose some weight then?

I get that the charts are just an average.

yes absolutely you will!

Yay!!!

ok - another question - is twice a week enough to make a difference

5 mins warm up
10 mins or so on weights (bicep curls etc)
then 20 mins cardio machine
3 mins cool down..

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twice a week Id say is the minimum, thrice would be better

twice is my target (with work etc)

3 is exceeding target!!

Don't was your time on the weights with small muscles like biceps. Ask a trainer to show you some compound moves that work lots of muscles at the same time- eg squats, deadlifts, push ups, rows etc. Working more muscles in one go will burn more calories and if you can build your big muscles (bum and thighs) that will help even more.

Do you like cardio? If not maybe consider giving a few more minutes to the weights and doing a shorter interval training cardio blast.