How to calculate your heart rate that burns fat for effective weight loss

When you train, your heart beats faster, especially if you do the exercise for a long time or at higher intensity. This helps your heart pumping blood towards your muscles so that they can do the work you want them to do. To maintain this level of effort, your body often burns fat, especially during a moderate intensity activity such as walking or cycling.

The heart rate area burning fat generally represents around 60 to 80% of your maximum heart rate. When your heart rate is in this range, your body mainly burns fat for energy.

The heart rate area burning fat is based on how your body uses fuel during exercise. Maintaining a certain heart rate area can help you measure your intensity and remain consistent during training. This can also help you determine whether you are doing the exercise at a lasting pace or not.

To calculate your heart rate that burns fat, you first need your maximum heart rate. You can find it by subtracting your age from 220. Then, Multiply your maximum heart rate of 0.70 (70%) to get your optimal heart rhythm burning fat.

For a wider heart rate area burning fat, you can multiply your maximum heart rate of 0.60 (60%) to obtain a lower beach and 0.80 (80%) to obtain a higher range.

An older study has revealed that the optimal heart rate for fat burning is between 60 and 80% of your maximum heart rate, so you have a certain flexibility on the heart rate you are targeting. Study authors have also noted that these heart rate areas overlap and that you can get similar results from any heart rate as long as you do.

Methods to measure heart rate

One of the easiest ways to follow your heart rate – both at rest and when you train – is to use a smartwatch, a fitness tracker, an application or a strap that wraps around your wrist or chest and synchronization with your phone or another device. These devices can quickly inform you of your heart rate and keep a journal of your heart rate throughout training.

Research shows that these devices can also help promote weight loss. A review revealed that people who used trackers have lost much more weight than those who did not use it.

If you don’t have a smartwatch, heart rate or fitness tracker, you can still follow your heart rate. Simply place your index fingers and the middle fingers on the artery under your thumb on your inner wrist. If you feel pulsed against your fingers, you have located your pulse or your heart rate.

To measure your heart rate, allow the number of beats you feel in 30 seconds, then double this number. This number is your heart rate. A typical heart rate frequency is about 60 to 100 beats per minute.

Several factors can influence your heart rate, such as age, lifestyle, stress and underlying health problems. Here is an overview of some of the factors that affect your heart rate:

• Age: Age plays an important role in your heart rate. As a rule, your heart rate is high until the age of 15, as you age, your heart rate decreases.
• Sex: Your sex can also affect your heart rate. For example, women tend to have a heart rate at rest which is five beats faster per minute than that of men.
• Fitness level: As a rule, people with higher fitness levels have lower heart rate frequencies. A top athlete can have a heart rate as low as 40 beats per minute.
• Lifestyle: Certain habits, such as the amount of sleep you get, whether you smoke or not and how often you drink alcohol, will also affect your heart rate.
• Stress: Researchers have discovered that stress can increase your heart rate, while calm periods can help reduce your heart rate.
• Medical conditions: Your heart rate is affected by your medical conditions or underlying diseases, some causing a high heart rate and some causing a drop in heart rate.

When you exercise at 60 to 80% of your maximum heart rate, your body and your brain benefit from several ways. In addition to helping you manage weight, you can also improve your heart health, increase your energy and increase your mood. Training at this heart rate also increases longevity and can delay the start of 40 chronic conditions and diseases. Here are some other advantages:

• Reduces the risk of heart disease, stroke, type 2 diabetes and high blood pressure
• Help in weight management, obesity and chronic health problems
• Improves sleep and reduces insomnia and sleep apnea
• Stimulates the health and bone balance
• Reduces the risk of injury from falls
• Decreases the risk of dementia, Alzheimer’s and several types of cancer
• Improves cognition, including memory, attention and treatment speed
• Reduces symptoms of depression and anxiety
• Promotes better quality of life and general well-being

Any activity that puts your heart rate in this area from 60 to 80% of your maximum heart rate can help burn fat. Physical tasks such as gardening, alley pelleting, car washing and house cleaning can increase your heart rate and count as a fat burning activity.

The other activities you can do to increase your heart rate and start burning fats include:

Walk

As one of the most accessible exercises, walking is a great way to raise your heart rate and burn fat. However, the time you walk may have more impact than your heart rate during this exercise.

A study on obese or overweight people revealed that participants who walked at a slower rate (less than their maximum heart rate) for longer periods have lost more body fat than those that walked at a faster rate for shorter periods.

Jogging

If you run out of time and are looking for an effective exercise that can be completed quickly, plan to jog at a slower rate several times a week. The researchers discovered that jogging slowly burns the visceral fat (deep abdominal fat). Visceral fat has been associated with several health risks, such as heart disease and type 2 diabetes.

Bike

If your joints need a break in walking or jogging, try to cycle at a slower pace for longer distances. Researchers discovered that endurance training like bicycle helps burn fat.

If you just start with a new exercise routine, focus on incorporating moderate intensity exercises that help you hit your heart rate burning fat. Try to exercise for at least 150 minutes a week, unless your doctor recommends otherwise.

Your doctor can help you determine the amount of activity that suits you best, depending on your medical history and your health objectives. Here are some additional tips to start with the fat combustion exercise:

• Try to train at the same time every day to establish a habit
• Be more active throughout the day by taking the stairs, walking during the advertisements and by you further from the store
• Avoid exercising just after eating or when it’s hot outside
• Choose the activities you appreciate
• Invite others to work with you
• Experience with audio books and music to entertain yourself during the exercise
• Keep track of your activities so that you can adjust yourself as you need to
• Reward yourself for special milestones with a small gift or experience

Your heart rate that burns fat generally represents 60 to 80% of your maximum heart rate. Maintaining your burning heart rate during exercise can help support weight management, promote longevity, reduce the risk of chronic illness, improve heart health and stimulate mood.

If you are interested in using your burning heart rate to lose weight, consider walking, jogging or cycling at a moderate pace. Talk to your doctor about the amount of activity that suits you best according to your health needs and objectives.