In order to calculate the optimal heart rate for burning fat, you must first understand the heart rate that best burns fat. According to The Walking Site, optimal fat burning occurs within 60 to 70 percent of your maximum heart rate, in a zone termed the fitness zone, or fat-burning zone. The Walking Site further states that within this zone, your body will obtain up to 85 percent of its energy from fat. The generally accepted equation needed to determine your maximum heart rate is 220 minus your age.
Step 1
Determine your maximum heart rate by using this equation: 220 minus your age. If you are 45 years old, your equation will look like this: 220 - 45 = 175. Your maximum heart rate is 175 beats per minute, or bpm.
Step 2
Use your maximum heart rate to determine your upper heart rate limit by multiplying your maximum heart rate by the upper limit of the fat-burning zone in which you wish to train. For example, if your maximum heart rate is 175 bpm and the upper limit of the fat-burning zone is 70 percent, your equation will look like this: 175 x 0.7 = 122.5. Your upper limit is 123 bpm.
Step 3
Use your maximum heart rate to determine your lower heart rate limit by multiplying your maximum heart rate by the lower limit of the fat-burning zone in which you wish to train. For example, if your maximum heart rate is 175 bpm and the lower limit of the fat-burning zone is 60 percent, your equation will look like this: 175 x 0.6 = 105. Your lower limit is 105 bpm.
Step 4
Place your upper and lower limits together so you have a zone in which you should train. If you are 45 years old, your fat-burning zone is between 105 and 123 bpm.
Step 5
When training, you need to keep your heart rate between 105 bpm and 123 bpm in order to train within the fat-burning zone. If your heart rate goes below 105 bpm, you need to increase your workout intensity to get into the fat-burning zone. If your heart rate is above 123 bpm, you need to decrease your workout intensity to get back into the fat-burning zone.
Tips and Warnings
- Use your carotid artery to check your heart rate. When checking your heart rate, check it for one minute. Check your heart rate numerous times during your workout to ensure you are continually training within the fat-burning zone.
- Consult your physician prior to beginning any new exercise.
Things You'll Need
- Calculator
References
- The Walking Site: Heart Rate Training Zones
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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