Fitness Heart Rate Zone :
The fitness HR zone is indicated from 60% to 70% of your MHR or Maximum Heart Rate. This is said to be the higher end of the moderate-intensity exercise zone. In this, you will be breathing heavier than usual but will be still able to speak in short sentences.
No doubt, in this light fat burn zone, an individual burn more calories per minute than in the healthy heart zone as the exercise is a little more intense. In fact, youre going & thus covering more distance. The calories that you burn based on the distance you cover and your weight more than any other factors. In this fat burn zone, you body fuels itself with:
- 5 percent protein
- 10 percent carbohydrate
Dont fret, you attain the same health benefits and fat-burning benefits as the healthy heart zone. An example of workout in this fitness HR zone is a brisk walking workout.
The Five Heart Rate Training Zones
The following table shows the heart rate training zones based on the level of intensity.
Zone | % of MHR | Intensity | Description
| Zone | |
|---|---|
| Helps fit athletes increase speed Very short durations | |
| Zone 4 | Increases Max Performance Shorter durations |
| Zone 3 | |
| Improves endurance and fat burning longer durations | |
| Zone 1 | Improves overall health ideal for warm-up and recovery |
Example Finding Your Heart Rate Training Zone
Age: 40
MHR = Max Heart Rate
MHR = 220 40 = 180 So, MHR = 180 beats per minute
For weight loss, you want to be in the 60-70% heart rate training zone , so your training heart rate should be:
.6 x 180 = 108 .7 x 180 = 126
Your heart rate training zone would be 108 to 126 beats per minute, which is Zone 2.
The five heart rate training zones are important to understand, as they affect your fitness goals:
The Truth About Your Fat Burning Zone
As you can see, the fat burning zone is also the lowest intensity zone. Seems counterintuitive right? The reason why its called the fat-burning zone, is because your energy metabolism is primarily focused on utilizing stored body fat, instead of carbohydrates as its primary fuel source when you work out at lower intensities.
The problem with this however, is that this can easily be misinterpreted. Its a common misconception that working out at a lower intensity will burn more body fat. Working out at a lower intensity will utilize more body fat for fuel, that is true, however its really about increasing your intensity and burning more calories, which will ultimately burn more body fat.
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Target Heart Rate Zones
Heart rate zones and heart rate intensity are effective and convenient tools to monitor training intensity, to determine which energy systems your body is using to supply itself with fuel during exercise.
There are 4 different heart rate training zones, each is a percentage of your Maximal Heart Rate which is the maximum number of times your heart can beat within a minute. Heart rate zones are good benchmarks for developing heart rate training and metabolic energy system training programs.
Zone 1 This is whats known as your fat-burning zone. This zone is comprised of low intensity, and steady state exercise between 50-70% of your MHR. Think low intensity cardio.
Zone 2 This zone is between 70-85% maximal heart rate and is used to increase anaerobic and aerobic capacity.
Zone 3 Between 85-95% maximal heart rate intensity, zone 3 is primarily used in interval training. It can increase speed, power, and anaerobic capacity through high-intensity functional training modalities and exercise. This is the best zone to increase endurance capacity.
Zone 4 Zone 4 is an all-out sprint. At this zone, most athletes will only be able to maintain it for a relatively short period of time.
Why Do We Need Heart Rate Training Zones
We all know that exercise is great for our health. It reduces our risk of developing cardiovascular disease and diabetes, reduces blood pressure, and can be helpful on a weight loss journey.
The heart rate training zone you aim for depends on what you want from your exercise . If you are training for a , you will be looking to train at different HR zones than a person who is more interested in weight loss and calories burned.
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How To Find The Best Training Zone Based On Your Fitness Goals
To keep things simple, well take a look at two of the most common scenarios:
For fat loss, we should keep our heart rate between 50 and 70 percent of our MHR. Meaning, if you have an MHR of 190, you should do most of your training between 95 and 142 beats per minute. If youre a beginner, start on the lower end and gradually work your way up to 70 percent. This process is a marathon, not a sprint, and its always best to err on the side of caution.
For higher intensity , you should keep your heart rate between 75 and 90 percent of your MHR, and avoid doing too much work too close to your MHR. An excellent place to start is at about 80 percent for HIIT-type workouts. Check out this simple HIIT workout.
A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
Kelly, E. . Want to really feel the burn? try anaerobic exercise! Healthline. https://www.healthline.com/health/fitness-exercise/anaerobic-exercise
Fat Burning Heart Rate
You might have seen the “fat burning zone” written on treadmills, cycle ergometers, ellipses and other equipment. Have you ever wondered where does comes from? Well, we have the answer for you! The fat burning zone is simply the range of heart rates that is ideal for fat loss. It can be calculated as a 60-80% of your maximal heart rate.
If you want to find out more about other heart rate zones, check out the target heart rate calculator.
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How Do You Achieve This
This can be done in a variety of ways that suit everyone, walking, jogging, dancing, running, even gardening , the main thing is that you maintain the pace that you do to stay within the zone for it to be effective over a period of time say 30 mins.
One of the other main ways of doing this is by resistance training, this can be with body weight, resistance bands, TRX workouts at home or in a gym setting dumbbells, barbells or machine workouts. The more you can increase the intensity the better you will maintain the fat burning zone.
If you need help with your training and would like some guidance take a look at my online coaching options to see what way we can work together to get you achieving your own fitness goals.
The Mayo Clinic is a great source of information that you can check yourself too as another reference check it out.
Is A Heart Rate Of 200 During Exercise Bad
An athletes resting heart rate may be considered low when it compared to the general population. In fact, a athlete who is young and healthy may have a Heart rate of 30 to 40 beats per minute. However, it allows it to pump a greater amount of blood with per heartbeat yes, more oxygen is going to the muscles.
This indicates the heart beats fewer times per minute than it would in a non-athlete. However, an athletes HR may go up to 180 bpm to 200 bmp during exercise.
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What Is Ideal Heart Rate Zone
The majority of well-trained athletes have resting heart rates between 30 to 60 beats per minute while resting. The most optimal heart rate training zone to run faster is between 85 to 89 percent of max heart rate. Again, this is training at your lactate threshold. The end goal is to improve the body’s lactate tolerance. So, you can race faster and slow down less in the race.
You also need to train once per week at your vo2 max. Our vo2 max is our body’s maximum oxygen uptake. It is running at speeds so aggressive that we can’t clear lactic acid faster than it is building up. Naturally, we have to stop and take small breaks to recover. Workouts like these, tempo runs and faster long runs help us to recruit more fast twitch muscle fibers.
The more of fast twitch muscle fibers we can recruit the more efficient we are going to race. More importantly, the easier your goal race pace is going to feel. We run between 95 to 105% of our maximum heart rate at vo2 max effort. Examples of vo2 max workouts are fartlek training, speed intervals on the roads and track and hill repetitions.
Heart Rate Calculator For Weight Loss
Heart rate calculators are crucial for weight loss because heart rates tend to be high when youre very active. And although you shouldnt miss heart rate monitors, your training intensity more accurately whats best for you does constant testing a lot of stress on the body, which is why I wanted to create this site. If you really want to take control of your weight loss and cardiovascular fitness, here are some tips on how to calculate heart rate and doing it accurately without a heart rate monitor.
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Using Your Personal Zones
The zone margins have been chosen carefully to closely reflect the correct training, or fat burning, zones for a majority of runners.
But bear in mind that your personal heart rate zones are very likely to be a little different from what is listed here. However, since there is overlap in the training effects for each zone, and there is also a wide range to play with, this shouldn’t cause too many problems. Try to see the zones as guides rather than targets. If you’re concerned about hitting the correct intensities then you can concentrate on doing most of your running in the middle of any particular zone. What is probably most beneficial in practise is to run at a wide range of intensities within and across the different zones.
If you plan to make use of heart rate zones then it’s really important you have a good idea of your true maximum heart rate. Maximum heart rate calculators can be useful for getting an idea, but individuals will vary wildly, even at different ages, so we strongly recommend performing a proper maximum heart rate test as detailed in our heart rate training guide. Our guide also gives advice on how to determine your resting heart rate.
Many GPS watches and heart rate monitors, such as those offered by Garmin and Polar, include a facility that allows you to set your personal heart rate zones and to then monitor your zone during training.
Whats A Normal Resting Heart Rate
Experts said that most adults visit to their MED PRO and ask What should my heart rate be Dr. Edward Laskowski depicted that a normal resting heart rate for adults ranges from 60 to 100 bmp or beats per minute.
He said, generally, a lower heart rate at rest is something that implies more efficient heart function and better cardiovascular fitness. For instance, a well-trained athlete might have a normal RHR or Resting Heart Rate close to 40 bmp. So, try the above target heart rate calculator to calculate your THR or Traget Heart Rate according to your age.
According to the NIH the normal resting heart rates at different ages are:
| Age |
| 60 to 100 |
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About Target Heart Rate Calculator:
Our THR or target heart rate calculator helps you to calculate your heart rate in five exercise intensity zones. This tool uses different target heart rate zone methods to perform THR calculations. If you want to calculate your beats per minute for any percentage of maximum heart rate , simply use the above calculator to get instant results. Also, this target heart rate zone calculator also used the medically-based Karvonen formula that is said to be most precise method to calculate target heart rate as it takes into account your resting heart rate . You can easily calculate both the resting heart rate and heart rate reserve by using this calculator. When it comes to Max heart rate, this heart rate training calculator uses the different formulas that we already mentioned above.
Heart Rate Zones Based On Mhr :
According to the basic target heart rate zone definition, If you know about your maximum heart rate, then you can account heart zone training to gear your workout to the correct intensity. Experts depict that your Max Heart Rate is as fast as your heart can beat. Remember that this varies for each person, but generally the age is used as a guide for what your Max heart rate is likely to be.
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Karvonen Formula For Estimating Hr Zones
There are five heart rate training zones. They are based on the intensity of training with regard to your maximum heart rate. The Karvonen formula is a mathematical equation that helps to determine heart rate ranges for different training zones.
It uses three different variables and looks as follows:
target HR = + resting HR
where:
target HR – heart rate you need to achieve to be in the heart rate training zone
max HR – maximum heart rate. It’s expressed in beats per minute , and it’s the highest heart rate a person can achieve without experiencing severe problems
resting HR – resting heart rate. The number of times that your heart beats per minute when you are at rest and
%intensity – the intensity of the training expressed as a percentage. This value is different for each of HR zones.
The table below presents %intensities for all five of the heart rate training zones:
|
Zone |
|---|
What Is Your Fat Burning Zone: Takeaway
If youre exercising at a lower intensity, youre burning fewer calories per minute. The average person who walks for an hour will only burn a couple hundred calories. By increasing your intensity by jogging, cycling or increasing to a moderate intensity, you could burn twice the amount of calories in the same given amount of time. If you only have a limited amount of time set aside to workout, then pick up the pace and get moving. Otherwise, youll need to spend more time in the fat burning zone, to burn the same amount of calories. Either way, being more active is the key to weight loss. Just be realistic with your expectations and know what it takes to reach your goals.
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Fat Burning Zone Calculator
Endurance training increases exercise-induced prostacyclin release in young, healthy men–relationship with VO2max.The effects of training on heart rate a longitudinal study.Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training.
The fat burning zone calculator estimates your target heart rate for the greatest amount of fat loss . Keeping your heart rate in those values will allow you to maximize your body’s ability to lose weight and burn fat while exercising.
Do you want to know how many calories you burn during training? Check our calories burned calculator!
What Is Target Heart Rate
Your target heart rate is referred to as the range of numbers that reflect how fast your heart should be beating when you exercise. Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H depicts that a higher heart rate is a good thing, which leads to greater fitness. During exercise, you can monitor your heart rate and try to reach this target heart rate zone. Also, health care providers use the target heart rate to interpret the results of a cardiac stress test.
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How Does This Fat Burning Zone Calculator Work
This health tool determines the two cardiac heart zones in which fat burning is most predominant when exercising. The heart beat values in beat per minute are calculated by taking into account the maximum heart rate and the resting heart rate .
The fat burning zone calculator provides six results, by using beat per minute ranges in three different methods. The first method uses the percentage of the max heart rate, the second one uses the Karvonen method with % from the heart rate reserve HRR plus the resting heart rate. The third method is the Zoladz calculation with 10 bpm difference in intervals created by subtracting a specific number of beats per minute from the max rate.
| Zone | |
| 60 – 70 | MHR – 45 |
While the heart rates can be a good indicator of fitness, training using heart zones is a highly controversial method nowadays, some people considering its promises a myth while others abiding by them during all their training.
Exercises For Fat Burning
Energy sources for exercise vary based on the intensity of the activity. At lower levels of activity, the proportion of energy derived from fat is higher. At vigorous levels of activity, more energy is derived from carbohydrate breakdown.
The best exercise program is one that you find enjoyable and keeps you engaged. A mix of cardio and strength training is ideal for cardiovascular fitness.
The following exercises can help burn fat and calories:
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