Heart Rate Fat Burning

The heart rate fat burning relationship is one that you need to be aware of if you want to maximize your fat burning efforts during exercise or training. Performing exercises within your target fat burning zone will speed-up the process of burning unwanted fat.

To determine your optimal fat burning heart rate range use this simple formula:

First find your Target Heart Rate

Target Heart Rate (THR) = 220 (maximum heart rate) - age

For example:

THR = 220 - 35 = 185 bpm (beats per minute)

Then multiply your Target Heart Rate by 0.6 and 0.7 (60% and 70% of target heart rate) to get the optimal fat burning range as illustrated in the exercise zones diagram here.

For example:

Fat burning zone (lower value) = 185bpm x 0.6 = 111bpm

Fat burning zone (upper value) = 185bpm x 0.7 = 129.5bpm

Thus, the optimal heart rate zone for fat burning for a 35 year-old person is from 111 to 130 beats per minute. If the heart rate remains within this heartbeat range during exercise fat burning efforts will be maximized.

Once the heart rate goes above - then endurance/cardio training begins. If the heart rate drops below the fat burning zone, only warm-up or maintenance is achieved.

If you are training and doing exercise and want to burn fat it's a good idea to have a sports heart rate monitor because the heart rate measuring accuracy of built-in sensor pads on treadmills and exercise bikes (sensors are usually on the handles) is not all that good. You will find there is a big discrepancy in the measurement values between the machine sensor pads and your heart rate monitor. Thus, investing in a good sports heart rate monitor is well worthwhile.


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