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Fat Burning Heart Rate Revealed

You’d probably already know that working out is important for you to lose weight. Each time you work out, fats are burned which eventually leads to weight loss.

But wait!

Have you noticed that some people worked out and did not lose weight? Or they are not losing weight even though they worked out hard?

Now, that’s something you don’t want to happen to yourself. You don’t wait your effort, energy and time to go wasted and not achieving your goals.

Let me reveal something. The problem behind this because you’re working out in the wrong heart rate zones! You can interpret it as either you’re not working out as hard as you should, or you’re just working out TOO hard.

It’s not about how hard you work out. It’s how SMART you work out.

When you talk about heart rate zones, it involves 3 main parts.

1. Maximum Heart Rate (MHR)

It simply means the maximum beats your heart can beat per minute. As you grow older, your MHR reduces as your heart is no longer as ‘young’ as it was.

MHR (man) = 220 – your age

MHR (woman) = 225 – your age

2. Resting Heart Rate (RHR)

This indicates how many beats your heart is beating when you wakeup in the morning. You can try take the average of 5 days reading to find out your RHR.

Now, RHR is not directly linked to your age, but HOW FIT YOU ARE!

The fitter you are, the lower your RHR. With a lower RHR, it shows that your heart is stronger and it beats slower, but with a lot more strength in pumping the blood through the vessels.

3. The Heart Rate Formula

There are a few formulas out there, but the most common used and well accepted is the Karvonen Formula.

To workout and burn fat effectively, you need to workout only in the range of 65-75% of your MHR. It’s just somewhere in between of not working out hard enough and working out too hard.

Here’s how to determine the 65% of your MHR.

65% = [(MHR – RHR) x 0.65] + RHR

If you’re a 25 year old guy,

MHR = 220 – 25 = 195

Assuming your RHR = 55,

65% = [(195 – 55) x 0.65] + 55 = 146 beats/minute (bpm)

You can use the same formula to determine the 75%, and it should be 160 bpm.

The next thing you need to do is to ONLY workout between 65-75% of your MHR. I know sometimes it’s hard to pay attention to your heart rates while working out. What I can say is, try to stick to it as close as possible.

Again,

It’s not about how hard you work out.

It’s how SMART you work out!

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