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What Heart Rate To Burn Fat

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What Is Your Resting Heart Rate

Heart Health : How to Find Your Heart Rate for Fat Burning

Your resting heart rate represents the number of times your heart beats per minute when you are at rest. A recommended way to check your resting heart rate is in the morning after you have had a good nights sleep before you get out of bed. For most people, the heartbeats between 60 and 100 times a minute while at rest. Remember, when it comes to resting heart rate, lower is better. It usually indicates your heart muscle is in better condition and does not have to work as hard to keep a steady beat.

Studies have observed that a higher resting heart rate is a risk factor for mortality.

Whats The Best Heart Rate For Weight Loss

Maintaining a target heart rate somewhere between 50 and 85 percent of your MHR during exercise is the ideal for weight loss. But sticking with a higher percentage means you’re working harder, which ultimately burns more calories, according to Johns Hopkins Medicine.

But what about that 70-percent target heart rate that supposedly keeps you in the fat-burning zone?

In truth it doesn’t matter whether your body burns calories from fat or carbohydrates during exercise. What matters is that you burn calories, period. And you’ll actually burn more calories when you exercise at a more vigorous intensity with a higher heart rate, according to the Mayo Clinic.

Ultimately, “you’re always burning a mixture of carbs and fat,” explains Cathy Richards, ACSM-certified exercise physiologist. “If you are working extremely hard, you would be able to burn a very high number of total calories per minute.”

That’s not to say you have to go all-out the entire time for every single sweat session in order to lose weight. Far from it.

“I’m a fan of using anywhere within 60 to 85 percent max heart rate for as long as you can go and mixing things up. Some days you could do lower intensity for longer and other days you could do higher intensity for shorter,” Richards says.

Curious exactly how many calories you burn during your workouts? for a more accurate and customized estimate.

What Is The Fat

Your target heart rate is a number that shows your heart is working hard enough and that you’re burning a worthwhile number of calories during exercise.

A person’s specific target heart rate depends on his or her age: The older you are, the lower your target should be. But generally, it should be between 50 to 85 percent of your maximum heart rate , according to the American Heart Association .

Calculate Your Maximum Heart Rate

Get the formula here, plus a handy chart that breaks down average MHR by age.

Is there a certain target heart rate that encourages your body to burn more fat? The simple answer is yes.

Exercising at around 70 percent of your MHR will encourage your body to use more energy from fat, while exercising at a higher heart rate will encourage your body to use more energy from carbohydrates, according to a February 2011 review published in the journal Clinical Nutrition Espen.

Staying in the so-called fat-burning zone might seem like the best option if you’re looking to lose weight. But in fact, that’s not necessarily the case.

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Heart Rate To Lose Weight Amount Of Calories And Fat Burned

The areas where the body can burn more fat correspond to a heart rate of 70-80% FCM. Maintaining physical exercise at this rate allows the body to keep muscle fibers moving for longer.

The amount of calories that are burned in the aerobic zone are about 300. Of which 150 Kcal are fat. The body reacts differently than when training at lower or higher pulses. Lower strokes to burn fat reduce the percentage of energy consumed by 35-40% .

How To Find Your Heart Rate

Fat burning heart rate: Definition, chart, and effectiveness

An individuals heart rate is usually a good indicator of the intensity of the training or activity that they are performing.

When you are sitting or lying down, your heart rate is usually 60100 beats per minute, also known as resting heart rate.

When you work out, your heart rate starts to increase. Your maximum heart rate is the highest heart rate you can safely complete, often during high-intensity workouts.

Most individuals working out at this intensity will have shorter exercises because it is hard to maintain for a long time.

Now that you know yourfat burning heart rate, you can monitor your heart rate to make sure you are in the zone. As you workout, regularly check your heart rate. A wearable activity tracker makes it super easy, but if you dont use one, you can also find it manually by taking your pulse on the inside of your wrist.

Fat Burning Heart Rate

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So The Numbers Matter

Its helpful to have a constant indicator of how hard youre actually working, since some days a hard effort feels easy and other days a literal walk in the park feels like a marathon. But despite the allure of the so-called fat-burning zone, youll probably want to add at least a few high-intensity workouts to your weekly routine.

When youre exercising at a low intensity, you may burn fat, but you stop burning anything as soon as youre finished working out. But when you up the ante say with a HIIT-style boot-camp class or interval run or ride you create whats known as the afterburn effect.

The afterburn effect is the metabolic disturbance that burns calories even after your workout is over.

The afterburn effect, also known as EPOC is the metabolic disturbance that burns calories even after your workout is over.

And in this case, science has your back. A University of Southern Maine study looked at the total calorie burn of low-intensity exercise vs. high-intensity exercise, and found that the difference in calorie burn was substantial. The low-intensity group that cycled at a steady rate burned 29 calories in 3.5 minutes, while a group running 15-second sprints only burned four calories.

But when it came to the afterburn, the cycling group only burned an additional 39 calories, while the runners burned 65. The cycling group worked out almost five times longer than the sprinters, and the sprinters burned 95 percent of their calories after the workout was complete.

Target Heart Rate Calculator

Exercise is obviously essential to maintaining a healthy lifestyle – but if you’re not putting enough effort in, the time spent exercising could have been spent more wisely or if you’re pushing yourself too hard, you could be at risk of muscle strains and other injuries.

So how can you tell whether you’re exercising at the right intensity? According to experts, it’s all in your heart rate – and having a target heart rate is essential when measuring how intense your exercise is.

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How The Fat Burning Zone Works

Your body gets most of its fuel by burning a combination of fat and carbohydrates. The more active you are, the greater percentage of carbs it burns as opposed to fat. Why is this the case?

Carbohydrates are a less dense form of energy than fats, which makes them easier to break down. When the intensity level of your exercise increases, your heart rate rises and your body needs energy more quickly, so it turns to the source that can be accessed faster.

For this reason, lower intensity workouts burn a higher percentage of fat compared to carbs than higher intensity efforts do. That is why the heart rate zone for burning fat is also categorized in the chart above as light exertion level. The 70% of max HR number comes from it being strenuous enough exercise to burn fuel, but not too strenuous to burn carbs instead of fat.

Fat Burning Zone Formula

How to Find Your Target Heart Rate for Fat Burning

The formula for your maximum heart rate is mostly dependent on age and can be calculated with one of the following:

  • 191.5 .007 x age^2 = MHR
  • 201 .63 x age for women = MHR
  • 206.9 = MHR
  • 208 = MHR

The formula for determining the fat-burning zone is very straightforward. The fat-burning zone starts at 85% of your maximum heart rate. The higher that percentage goes, the more fat your will be burning.

Your max heart rate will vary depending on which of the equations is used, but it should not vary more than 5%.

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High Pulse When Running: Dangers

The pulsations to burn fat should range between 135 150 beats per minute. Training at a high pulse is only recommended for 1 or 2 minutes. By reaching the figure of 90-95% FCM all kinds of dangers can be run in the cardiovascular system. It is best to take a break to drink water and when the pulse is moderate continue.

In a high pulse the levels of the stress hormone: cortisol increase. When this hormone is kept at high levels for periods of time, it not only generates chronic stress, but also inflammation. In addition, elevated cortisol is considered a cause of overweight and obesity.

What Is A Good Heart Rate To Burn Fat

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To determine your maximum heart rate, subtract your age from 220. For example, a 35-year-old womans maximum heart rate is 220 minus 35 or 185 beats per minute. To enter the fat-burning zone, shed want her heart rate to be 70 percent of 185, which is about 130 beats per minute.

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What The Fat Burning Hr Zone Is Useful For

While theres no reason to think of it as the best heart rate zone for weight loss, there is still value to working out in the fat burning zone in some cases. In particular, it can be useful for endurance athletes in training and competition.

For example, a distance runner who stays in their fat burning HR zone during a race can conserve energy and tap into their quick-to-break-down reserve fuel supply for a burst of speed at the finish.

It is also possible to train for much longer durations of time when exercising in this zone.

How You Can Walk Off Belly Fat

Heart Rate Monitors


Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you cant spot-reduce fat, walking can help reduce overall fat , which, despite being one of the most dangerous types of fat, is also one of the easiest to lose. The key, though, is staying consistent and walking in the right heart rate zone to maximize calorie and fat burn.

Also Check: How To Calculate Target Heart Rate Zone

What Is A Fat

A fat-burning heart rate is the optimum heat rate for burning calories of fat. This isnt necessarily the highest heart rate that can be achieved during cardiovascular exercise. In fact, at lower intensities, a workout can burn a higher percentage of calories contained within fat. The exact fat burning heart rate depends on the age and resting heart beat of the individual although it is usually attained during medium intensity workouts.

It has been shown, however, that overall more calories are burned during high intensity workouts. For this reason a person looking to lose weight shouldnt aim for the fat-burning heart rate. Instead, an exercise routine that includes short but high-intensity exercise is most likely to burn a large number of calories, including those contained within fat. Interval training is often used for this reason because it allows the person exercising to alternate between low- and high-intensity workouts, thus getting both high-calorie loss and reducing fat.

Before beginning a workout regime be it low, medium or high intensity consult a physician or specialist. Also include an improved diet to maximize results and health benefits.

How To Measure Your Heart Rate

If you want to put this into practice, there are a few different ways to measure your heart rate some more accurate than others.

  • Check your radial pulse: Place two fingers on your wrist between the bone and the tendon over your radial artery closer to the thumb side of your wrist. Once you find your pulse, count the number of beats in 15 seconds. Multiply this number by four, and you have your heart rate.

Find your pulse

You can also measure your carotid pulse at your neck or pedal pulse on your foot using the same method.

Now that you know how to measure your heart rate put it into practice and find your fat-burning zone. Its valuable to understand what exercising at this level feels like so you can be sure youre exerting the right amount of effort to reach your unique goals.

to log your fat-burning activities, HIIT workouts, yoga sessions, and more.

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If You Want To Burn Fat During Your Workout This Is What Your Heart Rate Should Be

You know working out is an essential part of any weight-loss plan: cardio torches calories and strength training builds lean muscle, which helps you burn more calories at rest. But when you hit the gym, you want to make sure you are getting the most out of your workout.

That’s why your heart rate is so important to get in an effective workout, especially with cardio, your heart rate needs to be elevated from its resting state to reap the heart-healthy and calorie-burning benefits. This is why heart-rate monitors are so popular and boutique fitness classes such as Orangetheory Fitness have built an entire business model based on your heart rate. But what does that mean? Turns out there’s a simple formula you can use to find out your max heart rate and how to get into the fat-burning zone.

As for how to measure your heart rate, it’s best to use a wearable heart-rate monitor. If you don’t have one available, Dr. Goldberg said you can also go off your perceived exertion on a scale from one to 10. “When you exercise at your target zone, you should feel like your heart rate is faster and your breathing has increased,” she said. A one out of 10 is resting, while 10 out of 10 feels like you need to be picked up off the floor. Using this scale, you should be at a six, seven, or eight out of 10 when you are in the target zone.

How To Find Your Fat Burning Zone

Personal Fitness : How to Calculate Your Target Heart Rate to Burn Fat

For moderate-intensity physical activity, you can measure your maximum heart rate based on your age. To estimate your maximum, subtract your age from 220. For instance, if you are a 30-year-old, your maximum heart rate would be estimated as 220 30 years = 190 beats per minute . The 64% and 76% levels would be:

  • 64% level: 190 x 0.64 = 121.6 bpm, and
  • 76% level: 1900 x 0.76 = 144.4 bpm

This example shows that moderate-intensity physical activity for a 30-year-old will need that the heart rate stays between 121.6 and 144.4 bpm during physical activity.

For High-intensity physical activity, your target heart rate should be between 77% and 93% of your maximum heart rate. To figure out this range, try to follow the same formula. For instance, as a 30-year-old, your estimated maximum heart rate would be calculated as 220 30 years = 190 beats per minute . The 77% and 93% levels would be:

  • 77% level: 190 x 0.77 = 146.3 bpm, and
  • 93% level: 190 x 0.93 = 176.7 bpm

This example shows that vigorous-intensity physical activity for a 30-year-old will want the heart rate to remain between 146.3 and 176.7 bpm during physical activity.

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Please note: Before starting any exercise program, consult your physician first.

And remember, even with your doctors approval, always exercise in moderation, avoiding working out to the point of fatigue or pain.

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Heart Rate Training Zones

Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.

Zone 1 – Healthy Heart Zone: 50% – 60% of your Max Hr

Easiest, Most Comfortable Zone

Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.

Zone 2 – Temperate Zone: 60% – 70% of your Max Hr

Cruise Zone you can train for extended periods of time in this zone 75% – 85% of all calories from fat as fuel, 6 10 calories per minute

Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Zone 3 – Aerobic Zone: 70% – 80% of your Max Hr

Transition Zone from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation

Zone 4 – Threshold Zone: 80% – 90% of your Max Hr

Max Calorie Burn Zone

Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr

Peak Race Zone Athlete Only Zone!


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