A fat-burning heart rate is the ideal heart rate range in which your body burns stored fat. This heart rate occurs when your body reaches its peak oxygen uptake. Peak oxygen uptake depends on your age and fitness level. Maintaining your optimal heart rate helps you burn calories and lose weight.
“During exercise, your body will burn fat or carbs for energy. This depends on how hard you work,” says Murray Hewlett, CEO of Affinity Health.
“Exercising at a moderate speed with a raised heart rate burns more fat calories. Increase the intensity to a vigorous, heart-pounding speed. Then your body will finally switch to carb-burning mode.
How to Calculate Your Ideal Heart Rate for Fat Burning
Calculate your peak heart rate:
This heart rate is the maximum rate at which your heart should beat per minute on average during exercise. Subtract your age from 220. If you are 30 years old, your maximum heart rate is 190 beats per minute (bpm).
Determine your resting heart rate:
Resting heart rate happens when your heart beats per minute while remaining still. For example, you are at rest when you first wake up or sit at your desk. For most people, this is between 60 and 100 beats per minute. Take your pulse for one minute – this is your resting heart rate.
Subtract your resting heart rate from your maximum heart rate to determine your heart rate reserve. If your maximum heart rate is 190 beats per minute and your resting heart rate is 60 beats per minute, your heart rate reserve is 130 beats per minute.
Calculate your goal heart rate:
Next, calculate your average goal heart rate range for moderate activity. Do this by multiplying your heart rate reserve by 0.5 and 0.7 and adding your resting heart rate to these amounts. If your reserve heart rate is 130 beats per minute, your target heart rate for moderate exercise should be between 125 and 151 beats per minute.
Multiply your heart rate reserve by 0.7 and 0.85. Add your resting heart rate to these figures to determine your average goal heart rate. If your reserve heart rate is 130 beats per minute, your target heart rate for moderate exercise should be between 151 and 170 beats per minute.
How to Determine If You’re Exercising At Your Ideal Heart Rate
To determine whether you’re exercising inside your goal heart rate range, pause and check your pulse for 15 seconds. If it falls outside your chosen limit, you should increase exercise. If it exceeds your limit, reduce your speed.
More Methods For Monitoring Your Heart Rate
If you’re not into number crunching, there are other ways to see exercising intensity. One of the simplest methods is a heart monitor.
What is a Heart Rate Monitor?
A heart rate monitor is a personal device created to assist people in tracking their heart rate. This device measures the rate at which blood circulates through the heart. Heart monitors help people stay fit or lose weight. Today, heart rate monitors are in smartwatches.
About Affinity Health
Affinity Health is South Africa’s leading provider of affordable medical insurance. Members enjoy access to a network of healthcare providers. We have designed healthcare products to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.
