Fat Burning Heart Rate Revealed

You probably already know that exercise is important for weight loss. Every time you exercise, fats are burned, which ultimately leads to weight loss.

But wait!

Have you noticed that some people exercise and don’t lose weight? Or are they not losing weight even though they exercised a lot?

Now, that’s something you don’t want to happen to yourself. You don’t wait for your effort, energy and time to be wasted and you don’t achieve your goals.

Let me reveal something to you. The problem behind this is that you are training in the wrong heart rate zones! You can interpret this as not training as hard as you should, or just training TOO hard.

It’s not about how hard you work out. That’s how SMART you exercise.

When you talk about heart rate zones, it involves 3 main parts.

1. Maximum Heart Rate (MHR)

It simply means the maximum number of beats your heart can beat per minute. As you get older, your MHR decreases because your heart is no longer as “young” as it once was.

MHR (male) = 220 – your age
MHR (female) = 225 – your age

2. Resting Heart Rate (RHR)

This indicates how many beats your heart beats when you wake up in the morning. You can try taking the 5 day reading average to find out your RHR.

Now, RHR is not directly related to your age, but HOW FIT ARE YOU!

The fitter you are, the lower your RHR will be. With a lower RHR, it shows that your heart is stronger and beats slower, but with much more force to pump blood through the vessels.

3. The heart rate formula

There are a few formulas, but the most common and well accepted is the Karvonen Formula.

To exercise and burn fat effectively, you should exercise only in the 65-75% range of your MHR. It’s simply somewhere in the middle between not exercising enough and exercising too much.

Here’s how to determine 65% of your MHR.

65% = [(MHR – RHR) x 0.65] +RHR

If you are a 25 year old guy,

MCF = 220 – 25 = 195

Assuming your RHR = 55,

65% = [(195 – 55) x 0.65] + 55 = 146 beats/minute (bpm)

You can use the same formula to determine 75%, and it should be 160 bpm.

The next thing to do is train ONLY at 65-75% of your HR. I know sometimes it’s hard to pay attention to your heart rate while you’re exercising. What I can say is try to stick to it as close as possible.

Again,

It’s not about how hard you work out.

Sample INTELLIGENT you exercise!