Calculators

Target Heart Rate for Burning Fat

Because of the way your body uses energy, working out at a certain heart rate allows you to burn fat faster. As a result, dieters need to get their heart rate to stay in this zone so that they can burn fat as quickly as possible. In addition, by staying in this zone you get the maximum benefit of your time and effort, as well as burning extra fat.

Because of these factors, health experts have come up with a recommended heart rates for performing your exercise. This recommendation is based on your maximum heart rate. The value varies based on age, level of fitness and gender. Test exist to help you accurately determine this value. However, because of the complexity of the test, most recommendations are based on estimates.

A widely used estimate for maximum value based on averages of large populations is 220 – age. This equation is generally accepted for both men and women. However, a common equation that is used for women is 226 – age. This probably has to do with the fact that women have higher resting heart rates than men.

This is a good place to start for those who are in relatively good health. However, for those who are more physically fit, your maximum will be higher. Likewise, for those who are very overweight or it has been a while since you’ve exercise, it’s advisable for you to use a smaller maximum value. It should go without saying that it’s always smart to get a checkup before starting an exercise program.

Once your maximum rate is determined, you can now determine your fat burning zone. Health experts recommend that you should train between 55% and 85 percent of your maximum. For those who are just beginning or are at a low fitness level, stay in the low end of the zone, 55% to 65%. Those who are in the high fitness level will want to work out at the high end of the zone.

A heart rate zone calculator is found below that calculates your maximum heart rate and also calculates values for 55% and 85% maximum.