Best heart rate to burn fat
Since the early seventies heart rate monitors have been used delivering us
an accurate measurement of our body workout intensity. Since the this time
people have used heart rate exercise charts for fat and calorie burning
guidance, these charts are simple graphs that show on average how many
calories we burn when we are conducting exercises at different levels.
The charts quickly shows us what's the best exercise rate we need to
exercise at in order to burn more fat. Currently the chart tells us that in the
best heart rate for fat burning zone is between 65-70% of your maximum
heart rate (MHR). The heart rate charts state that we need to exercise for
30 minutes continuously at the heart rate zone of 70% in order to burn fat
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more efficiently. This is an average which ideal for all exercisers but if your
looking for a more personal calculation this is how you do it;
In order to burn more fat first you need to workout your correct Heart Rate
level. Please use a calculator and follow the steps below;
STEP 1
First minus your age from 220
220 - your age = MHR
Example, Matt is 33 years old, he needs to work out his personal MHR
(maximum heart rate)
Matt's Example
220 - 33 = 187 MHR = 100% maximum heart rate is 187
STEP 2
Once we have the personal MHR (maximum heart rate), we then have to
make calculations for heart rate exercise percentage. This way;
90% = Your MHR x 0.9 = 90% your personal exercise heart rate
60% = Your MHR x 0.6 = 60% your personal exercise heart rate
Matt's Example
90% MHR= 187 x 0.9 = 168 - 90% Matt's personal exercise heart rate
65% MHR= 187 x 0.65 = 122 - 65% Matt's personal exercise heart rate
Most trainers advise that in order to burn fat you should complete cardio
training exercise (i.e running, cycling) for minutes between 65% and 75% of
your MHR.
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DOES THE HEART RATE CHART SYSTEM WORK EFFECTIVELY AT FAT
BURNING?
Recent research on effective fat burning shows that people who exercise
with high intensity intervals (HIIT) for a shorter period of time are three
times more successful at burning fat than normal cardio exercisers whom
use fat burning zone chart as a guideline.
ON AVERAGE THIRTY PERCENT MORE CALORIES ARE BURN'T WITH HIGH
INTENSITY INTERVAL TRAINING (HIIT)
These studies found that a group of men whom completed twenty weeks of
interval training, lost nine times more fat than that from men who exercise
regularly between the fat burning zone 65-70%.
Between 60-70% maximum heart rate, is not enough! As a fitness
professional I can tell you if want to burn fat then you need to get wet often
training between the 60%-70% workout zones puts you at a world of ease,
making it easier for you to become bored and fall short of your target
distance and finish early.
INTERVAL TRAINING
If you train in the gym then most of the cardio machines will have a pre-set
button for interval training.
If your training outside then the best way is by using a heart rate monitor,
this is easier and more personal, you can be sure to reach the correct levels
for your fat burning workout.
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INTERVAL TRAINING, WITH A HEART RATE MONITOR
First complete the workings your personal MHR with the steps shown above.
Make the following calculations and write these down.
75 % MHR =
80% MHR =
85% MHR =
Once you have these calculations you can start. Make sure you warm up and
cool down before sessions.
Example Sessions running
1st Session - 75% 2 minutes - 80% 2minutes - 85% 2 minutes - 80% 2
minutes - 85%- 1 minute - 75% 5 minutes.
2nd Session - 75% 3 minutes - 80% 3 minutes - 85% 2 minutes - 80% 3
minutes - 85%- 1 minute - 75% 5 minutes.
3rd Session- 75% 2 minutes - 85% 2 minutes - 75% 2 minutes - 85% 2
minutes - 75%- 2 minute - 85% 2 minutes.
You adjust the training to your fitness, if it's too easy complete the session
twice or increase the time. The most important base for HIIT training is that
you keep changing the levels constantly. Every session should be different.
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INTERVAL TRAINING WITHOUT HEART RATE MONITOR
When I train using interval training, I often use tree's to measure my
distance. I normally sprint the from one tree to another, then walk back to
my starting place. I normally repeat this five times, first sprint at 80%,
second sprint 85%, third and fourth 95% then fifth 80%. The distance is
normally 50 to 100 meters from tree to tree.
Another way to do this is by using a watch, set an alarm to activate every 45
seconds then follow this method.
45 seconds 65 % sprint
45 seconds 85% sprint
rest 1 minute Walk
Repeat x 8
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