Anaerobic threshold heart rate is the level at which your body stops burning fat and begins burning glycogen. Anaerobic exercise is extremely intense, often around 80 to 90 percent of a person's maximum heart rate. Anaerobic exercise is usually comprised of very quick, powerful motions. Instead of burning fat, anaerobic exercise burns glycogen and is used to help build strength and power. You can find the number of calories burned with anaerobic exercise using your heart rate and a few simple equations.
Step 1
Calculate your maximum heart rate using a calculator if needed and the equation below.
Maximum Heart Rate = 220 - Age
Step 2
Calculate your Anaerobic Threshold, or AT, using a calculator, your maximum heart rate and the equation below. Your anaerobic threshold is equal to a percentage of your maximum heart rate.
Anaerobic Threshold = .80 X Maximum Heart Rate
Step 3
Enter your AT into the following equation used to calculate calories burned based on heart rate. Enter your weight in pounds and your age in years.
For men: [(-55.0969 + (.6309 x AT Heart Rate) + (.438 x Weight) + (.2017 x Age)] / 4.184
For women: [(-20.4022 + (.4472 x AT Heart Rate) + (.278 x Weight) + (.074 x Age)] / 4.184
The resulting number is equal to the number of calories you burn during one minute of anaerobic exercise. To get total calories burned, multiply this number by the duration of your anaerobic exercise.
Tips and Warnings
- Use a heart rate monitor to find when you enter your anaerobic heart rate threshold.
- Anaerobic exercise is at the peak of advisable intensity. Be careful when pushing your body and always talk to a physician before engaging in regular or intense physical activity.
Things You'll Need
- Calculator
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