Fat Burning Heart Rate Zones

What Is Your Fat Burning Heart Rate?

Understanding the correlation between heart rate levels and training intensity is an invaluable tool for everyone, from the housewife who just wants to lose a couple of kilos to the athlete preparing for a marathon.

 

fat burning heart rate

The key to reaching your goal in the quickest possible time is to raise your exercise intensity until you are in the correct heart rate zone for your goals.

 

How To Calculate Your Training Zones

Calculate Your Estimated Maximum Heart Rate

This is a simple calculation: 220 minus your age

This calculation is an estimate only, to find your true maximum heart rate you would need to have an exercise tolerance stress test – this must be done under medical supervision where your exercise intensity is gradually increased until you reach your absolute maximum heart rate.

 

Calculate Your Resting Heart Rate

Take your pulse in the morning just after you wake up – Do this on two or three consecutive days to get an accurate reading.

 

Calculate Your Heart-Rate Reserve

(A representation of your available heart rate range for exercise planning)

Maximum Heart Rate minus Resting Heart Rate = Heart Rate Reserve

 

For example if you were 30 years old the calculation would be:

220 – 30 = 190 beats per minute (bpm)

Your maximum heart rate = 190 bpm

Then subtract your resting heart rate: for this example we will call it 70 bpm

220 – 30 = 190 bpm – 70 = 120 bpm

Your Heart Rate Reserve = 120 bpm

 

Calculate Your Fat Burning Heart Rate Range 

This will be between 50 and 75 percent of your heart rate reserve

Exercise percentage (50 or 75) x Heart Rate Reserve + Resting Heart Rate = Target Heart Rate Zone

 

Using the same example above:

50 percent of 120 = 60 + 70 = 130 bpm

75 percent of 120 = 90 + 70 = 160 bpm

Keeping your heart rate between 130 bpm and 160 bpm is your optimal fat burning zone.

 

Calculate Your Training Heart Rate Zone For Fitness 

This range is higher than that needed for fat loss; it is between 75 and 85 percent of your heart rate reserve.

Exercise percentage (75 or 85) x Heart Rate Reserve + Resting Heart Rate = Target Heart Rate Zone

 

Using the same example above:

75 percent of 120 = 90 + 70 = 160 bpm

85 percent of 120 = 102 + 70 = 172 bpm

Keeping your heart rate between 160 bpm and 172 bpm is your optimal aerobic fitness zone.

 

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