When trying to lose weight, many people want to know what their fat burning zone is. Your fat burning zone is a range of your heart rate where your body utilizes fat as its primary fuel. There are three zones in which your body uses fat: Zone 1 is low intensity, Zone 2 is moderate intensity and Zone 3 is high intensity. You will efficiently burn fat and calories when you work out in the target fat burning zones.
Step 1
Find out your maximum heart rate by taking 220 - your age. For example, if you are 20 years old, your maximum heart rate is 200 bpm.
Step 2
Multiply your maximum heart rate by 0.60 to find the bottom of your fat burning zone, known as Zone 1. This is 60% of your maximum heart rate. For example, if you are 20 years old, your maximum heart rate is 200, and 200 multiplied by 0.60 is 120. So 120 bpm is the bottom of your fat burning zone.
Step 3
Multiply your maximum heart rate by 0.70 to find the middle of your fat burning zone, or Zone 2. This is 70% of your maximum heart rate. If you are 20 years old, your maximum heart rate is 200, and 200 multiplied by 0.70 is 140 beats per minute, thus 140 is the middle of your fat burning zone.
Step 4
Multiply your maximum heart rate by 0.80 to find Zone 3, or the top of your fat burning zone. This is 80% of your maximum heart rate. If you are 20 years old, your maximum heart rate is 200, and 200 multiplied by 0.80 is 160 beats per minute. Your fat burning zone, therefore, from 60% to 80% of your maximum heart rate, is 120 to 160 beats per minute. If you stay in this zone while exercising you will be burning fat as your primary fuel source.
Tips and Warnings
- You can purchase a heart rate monitor watch to wear during exercise that constantly measures your heart rate and can be set to your fat burning zone. The watch will beep during exercise if you leave your fat burning zone. This will allow you to either increase or decrease intensity, so that you can continue burning fat throughout your workout. When purchasing the watch, ask whether you need a chest strap for the watch to work. There are many different brands of watches, and most sporting goods stores carry a variety in different styles and price ranges.
- Please consult with your physician before beginning any exercise program.
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