The fat-burning zone is also known as the target heart rate. This is important information to know when you are trying to get into shape and monitor your progress with workouts. According to the American Heart Association, your goal with exercise is to aim for a 50 to 85 percent target heart rate. The Cleveland Clinic says you gain the most benefit from exercise within your target heart rate range.
Step 1
Determine your maximum heart rate. The maximum heart rate is the highest output of effort obtained with exercise, according to the Cleveland Clinic. Subtract your age from 220 to get your maximum heart rate. For example, if you are 36, your maximum heat rate is 184.
Step 2
Utilize your maximum heart rate to determine your target heart rate. Use the example of 184 from Step 1. Multiply 184 by .5 and .85. This comes out to a range of 92 to 156. Your goal is to exercise in this range.
Step 3
Choose a type of cardio that you like and do a light warm-up. This will gradually increase your heart rate, raise your core body temperature and get your body loosened up.
Step 4
Increase your pace and check your pulse to see if you are in your fat-burning zone. Exercise for about 10 minutes, then place two fingers of one hand on the inside of the wrist of your other hand right below your thumb. Locate your pulse and count the beats for 10 seconds. Multiply this number by 6 to get your heart rate. For example, if you count 25 beats, your heart rate is 150. If you use the example of 92 to 156 from Step 2 as an example, you would be in the upper end of your fat-burning zone. You will need to stop exercising to check your heart rate.
Step 5
Adjust your pace accordingly. Check your pulse every five to 10 minutes to make sure you are in your fat-burning zone. Increase your intensity if you are below the zone and decrease your intensity if you are above it.
Tips and Warnings
- When you first start working out, the American Heart Association recommends you stay in the lower range of your fat-burning zone and gradually increase your intensity as you get into better shape. To be more accurate with your pulse, hold for 30 seconds and double it. The only disadvantage with this is you have to stop exercising for a longer time frame. For a quick and easy way to read your heart rate, invest in a heart rate monitor. These have a chest strap with built-in transmitter that sends a wireless signal to a wrist watch. You can set the watch to your target heart rate and easily refer to it as you work out. This comes in handy especially when you perform exercises that involve your hands, like rowing and elliptical training.
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