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Exercise that makes you reach your fat-burning heart rate can help lead to fat loss. Your specific rate can depend on your age.
Achieving fat loss through exercise requires understanding your fat-burning heart rate, a vital measure that varies with age.
Your heart rate during exercise indicates its intensity, influencing whether your body burns fat or carbohydrates for energy.
At rest, the average heart rate for most individuals ranges between 60 and 100 beats per minute. As exercise intensity increases, heart rate elevates accordingly.
The fat-burning heart rate zone enables the body to utilize stored fat for energy, promoting fat loss rather than burning basic sugars and carbohydrates.
Different heart rate zones include resting, moderate, target, and maximum heart rates. The fat-burning heart rate typically hovers around 70 percent of your maximum heart rate.
Calculating the maximum heart rate involves subtracting your age from 220. For instance, a 35-year-old person’s maximum heart rate would be 220 minus 35, which equals 185 beats per minute.
To attain the fat-burning zone, this individual would aim for about 130 beats per minute, which is 70 percent of their maximum heart rate.
Video [How to Calculate Your Target Heart Rate to burn fat]
Heart Rate Zones Chart by Age
| Age | Estimated fat-burning heart rate in beats per minute |
| 18–20 | 140 |
| 21–25 | 136–139 |
| 26–30 | 133–136 |
| 31–35 | 129–132 |
| 36–40 | 126–129 |
| 41–45 | 122–125 |
| 46–50 | 119–122 |
| 51–55 | 115–118 |
| 56–60 | 112–115 |
| 61–65 | 108–111 |
| 66–70 | 105–108 |
| 71–75 | 101–104 |
Tools to measure heart rate
A variety of tools are available on the market today that can help you measure your heart rate during exercise, and even while doing everyday tasks. That said, you don’t necessarily need anything fancy to get your basic heart rate.
Traditional tracking
The cheapest way to measure your heart rate is to use your fingers to track your pulse. You’ll first need to stop exercising and place your finger over a pulse point on your neck, wrist, or chest.
Count your heartbeats for 60 seconds (or for 30 seconds and multiply the number of beats by two). The number you get is your heart rate.
Wrist monitor
Wristband heart rate monitors have become popular in recent years because they strap onto the body just like a normal watch.
For example, the FitBit Charge 2 records your pulse all day and determines if you’re in your fat-burning, resting, moderate, or maximum zone during different activities.
The advantage over traditional tracking is that your heart rate is continuously monitored and there’s no need to stop activity to record it.
Often, these types of devices also measure your daily steps, distance of workouts, calories burned, and floors climbed, all while giving you the time like a regular watch.
Chest strap monitor
Chest strap heart rate monitors strap around your chest and record your heart rate during exercise.
Some brands, like Garmin’s Premium Heart Rate Monitor, wirelessly send your heart rate to your compatible device, usually a watch, to get a more holistic view of your workout. These straps are made of a soft fabric and are adjustable to fit a variety of body sizes.
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You can wear chest strap monitors during most activities, including swimming. Read all features carefully before purchasing, however.
Some devices are waterproof, meaning they can be submerged in water. Others are water-resistant, which means they can be used for only short periods in the water.
Choosing a fat-burning workout
Choosing an appropriate fat-burning workout involves engaging in moderate activities such as jogging, brisk walking, water aerobics, cycling at a leisurely pace, tennis (doubles), or ballroom dancing. These exercises allow individuals to reach their fat-burning zones effectively.
Although focusing on fat burn is crucial, it’s equally important to engage in vigorous activities periodically to strengthen the cardiovascular system and increase calorie burning.
Interval training, involving alternating periods of walking and running, is an effective fat-loss strategy while improving cardiovascular fitness.
Moreover, implementing healthy lifestyle habits beyond exercise can aid in fat loss. Emphasizing whole foods, controlling portion sizes, staying hydrated with water, and aiming for steady weight loss are key strategies recommended alongside exercise.
Conclusion
understanding and working within your fat-burning heart rate zone can significantly impact fat loss during workouts.
Start slowly, gradually increasing intensity over time for better cardiovascular health and sustainable results. Consistency and dedication pave the way for successful fat loss and overall fitness improvement.
