Fat Burning Heart Rate
In a time where more people are obese then ever before, understanding
the nature of burning fat effectively is critical to ensuring that
your weight loss and exercise program is successful. When it comes
to losing weight, simply reducing calories isn’t enough. If
you want to enter your “fat burning” zone, then you
need to perform cardiovascular exercise that increases your heart
When you perform aerobic exercise, your heart rate increases. When
you are in the Fat Burning Zone or the heart rate activity that
is pro fat burning, you will burn more fat calories for energy.
For example, at 60-70% of your target maximum heart rate, 85 % of
the calories burned come from fats with the remaining 10% from carbohydrates,
and the last 5% coming from proteins. It is very important to understand
how your target heart rate and fat burning works because if you
increase your heart rate too high, you will stop burning fat and
build up lactic acid, which in turn burns protein- the building
blocks of muscle. The best way to ensure that you are losing fat
and not muscle is to work within your target heart rate.
There are a few ways that you can determine your target heart rate.
These vary from using a mathematical formula, calculators, and measuring
your pulse. However, it is important to realize that you should
consult with your physician or health care practitioner before beginning
any exercise routine. It is also important to note that certain
medications may interfere with your target heart rate, so be sure
to double check with your physician regarding your heart rate and
any possible interactions with medication that you may be taking.
To determine your fat burning heart rate zone you will first need
to find your resting heart rate, or RHR. Your resting heart rate
is actually an indicator of your overall fitness level. To find
your RHR, simply take your pulse for 1 full minute. Count each heartbeat
for your total Beats Per Minute or BPM. To find your pulse, take
your index and middle finger and place them directly under your
ear. Simply slide your fingers down and over to your jawbone. Directly
under your jawbone, you will feel your pulse. Now count each beat
for one full minute. A normal resting heart rate should be between
60-100 beats per minute. If your resting heart rate is more than
100 beats per minute, you should schedule a check up with your health
You can also check your heart rate by placing your index and middle
finger under the base of the thumb on the opposite wrist. Again,
count each pulse for one full minute. Now, here is the formula used
for finding your target heart range.
Take the number 220 and subtract from that number your age. For
example 220-40= 180. Now, take the answer (in this case 180) and
multiply it by .55. In this example the answer is 99. This means
that your low target heart rate is 99 beats per minute. Now, take
the same number- 180 and multiply it by .85. The result in this
example is 157. This means that the maximum number of beats per
minute would be 157 to ensure that you are burning fat and staying
within your target heart rate.
Knowing your ideal fat burning heart rate will help you lose more
fat by making your body burn fat while exercising instead of burning
carbohydrates or protein.