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Fat Burning Heart Rate Revealed

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

But wait!

Have you noticed that some people worked and did not lose weight? Or do they not lose even though they worked hard?

Well, that’s something you don’t want to happen to yourself. You don’t wait for your effort, energy and time to go to waste and not reach your goals.

Let me reveal something. The problem behind this because you are working in the wrong heart rate zones! You can interpret it as either not working as hard as you should, or simply working too hard.

It’s not about how hard you work. It’s how SMART you work.

When you talk about heart rate zones, there are 3 main parts.

1. Maximum Heart Rate (MHR)

It simply means the maximum beats your heart can beat per minute. As you age, your MHR decreases because your heart is no longer as ‘young’ as it 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 average of 5 days of readings to figure out your RHR.

Well, RHR is not directly linked to your age, but HOW FIT ARE!

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

3. The Heart Rate Formula

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

To work effectively and burn fat, you should only work in the range of 65-75% of your MHR. It’s just somewhere between not working hard enough and working too hard.

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

65% = [(MHR – RHR) x 0.65] + RHR

If you are a 25-year-old male,

MHR = 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 the 75%, and it should be 160 bpm.

The next thing you need to do is only train between 65-75% of your MHR. I know sometimes it’s hard to pay attention to your heart rate while working out. What I can say is, try to stick to it as close as possible.

Again,

It’s not about how hard you work.

It’s how TÜK you work out!

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