If you participate in an exercise program with the goal of losing fat, you want to do everything the right way to reach that goal. Your workout will not consist of gentle stretching, meditation and a stroll through the park to burn fat. Your aerobic exercise will be at an intensity level that elevates your heart rate. The training heart rate zones are calculated based on your age. Your fitness level also has an effect on your workout intensity, and as your abilities improve, you will be able to workout at a higher heart rate and increase your calorie burning, and fat burning benefits.
Fat-Burning Zone
Step 1
Determine your maximum heart rate, MHR, by subtracting your age from 220.
Step 2
Multiply your MHR by 60 and 70 percent, or .6 and .7 to determine your low-end fat-burning heart rate. Workout within this range if you are new to exercise.
Step 3
Multiply your MHR by 70 and 80 percent or .7 and .8 to determine your intermediate workout heart rate. Use this training heart rate as your fitness level improves to increase the number of calories burned and increase the amount of fat used to fuel your workout.
Step 4
Multiply your MHR by 80 and 90 percent, or .8 and .9 to determine your high intensity target heart rate. Exercise within this range at an advanced fitness level to increase your total calories burned and to improve your fat-burning potential during and after your workout.
Monitor
Step 1
Monitor your heart rate during your workout to determine if you are within the correct workout intensity zones.
Step 2
Place your first two fingers on the opposite side of your neck, or on the thumb underside of the opposite wrist. Slide your fingers slightly up and down until you feel the pulse underneath your fingers.
Step 3
Count the beats you feel within 10 seconds.
Step 4
Multiply the result by six to determine your workout heart rate.
Step 5
Check your target heart rate zones to determine if you are within your limits. Increase your workout intensity if your heart rate is too low. Decrease your workout intensity if your heart rate is too high.
Tips and Warnings
- Participate in aerobic exercise at least three to five days a week to see fat-burning results. Consistency is the key to success with your cardiovascular exercise. Select activities such as walking, running, biking, dancing, skating and swimming that you enjoy.
Things You'll Need
- Calculator
- Watch
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