Lose Weight Max Heart Rate

If you’ve ever hopped on a treadmill, elliptical or stationary bike at the gym, you may have noticed an interesting heart rate range chart with ages on one axis and “zones” on another. If you use these machines often, it’s likely you even memorized the heart rate ranges for your age group too, because let’s be honest, there’s little else to look at while pedaling for 30 minutes on that stationary bike.

Before we talk specifically about the fat-burning zone and whether it’s even accurate or useful, let’s discuss how the different heart rate zones on the chart are calculated. First off you take the maximum heart rate for your age and multiply it by a certain percentage. So, yes, math is involved.

Your maximum heart rate is 220 minus your age. This is the maximum number of times your heart should beat per minute during exercise. Of course, this number could vary slightly based on the level of your athleticism, but in most cases, it’s pretty accurate. In the next part of the equation, you multiply your maximum heart rate by a percentage to find how quickly your heart should beat when exerting exercise effort. For example, if you’re participating in moderate or very light intensity exercise on recovery day, take your maximum heart rate and multiply it by 0.5 and 0.6 to find your heart rate range.

Articles / Target Heart Rate: What To Know

The above illustrates that when exercising for recovery at a very light effort, this woman’s heart rate should be between 92.5 and 111 beats per minute.

Of course, we aren’t always training at a very light effort. If you’re trying to increase your working on your endurance, odds are you’re exercising at a light effort. If you’re an athlete working on explosiveness, hard or maximum effort is where you focus.

Like the chart above illustrates, exercising at 60-70% of your total effort is one of the most effective ways to burn fat. To reap the most physical benefits it’s best to exercise within this heart rate range for 40-80 minutes.

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This person should do light exercise for 40 or more minutes, keeping their heart rate between 111 and 129.5 beats per minute.

Curious what your fat-burning zone is? Use the equation above to calculate the exact metric or use our handy guidelines below for a rough estimate. When entering fat-burning mode, your heart should be between 60 and 70 percent of your maximum heart rate. That means a 20-year old should have a heart rate between 120 and 140 beats per minute during light exercise. Someone older, for example, aged 60 should have a heart rate between 96 and 112 beats per

It’s true that the body burns a greater percentage of fat at lower than higher intensities, but that doesn’t mean that slow, steady-state workouts are the most effective way to lose weight and keep it off. Here’s why: The general recommendation is to exercise in your fat-burning heart rate zone for 40+ minutes — that’s a long time. Not everyone has the luxury of fitting in that long a workout.

Lose Weight By Exercising In Your Target Heart Rate Zone

So, yes. The fat-burning zone is legit. At 60 to 70 percent of your maximum heart rate, the calories that your body burns are mostly calories from fat. If you go on a brisk walk for one hour, you’ll likely burn between 225 and 300 calories depending on your biometrics and fitness level. That said, you could burn the same amount of calories in half, maybe a quarter, of the time by doing a HIIT workout.

Studies show that HIIT (high-intensity interval training) workouts burn more overall calories in a shorter amount of time. Here at , we recommend that you do HIIT workouts 3-5 times per week, mixing in other forms of exercise like that steady-state cardio (light jog, brisk walk, bike ride, or elliptical machine) two or more times per week.

If you want to put this into practice, there are a few different ways to measure your heart rate — some more accurate than others.

Target Heart Rates Chart

Now that you know how to measure your heart rate put it into practice and find your fat-burning zone. It’s valuable to understand what exercising at this level feels like so you can be sure you’re exerting the right amount of effort to reach your unique goals.The fat burning heart rate is the rate at which a person’s heart should beat per minute to achieve maximum fat burning results. Charts and calculations can help work out an individual’s likely fat burning heart rate for their age.

Fitness professionals and people looking to get in shape often talk about the fat burning heart rate. For people looking to lose weight, hitting a fat burning heart rate could sound like an excellent idea.

While there may be evidence to suggest that this method primarily burns fat, there are more factors that a person should consider when working out.

Fat Burning Heart Rate: At What Intensity Should I Do Cardio To Burn Fat ?

When a person exercises, their heart rate starts to increase. A person’s maximum heart rate is the highest heart rate a person can safely achieve, often during high intensity exercises.

The fat burning heart rate supposedly falls between these two extremes. When a person is hitting their fat burning heart rate, their body is burning more stored fat than sugar and other carbohydrates.

As a result, people often focus on reaching the fat burning zone when they exercise to burn the maximum amount of fat.

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There is an equation for figuring out a person’s maximum heart rate and fat burning heart rate. The fat burning heart rate is based on the maximum heart rate.

To calculate the fat burning heart rate zone, a person should determine the upper and lower limits. The upper limit is 70% of the maximum heart rate. The lower limit is about 50% of the maximum heart rate.

Using the same example, a 40-year-old’s fat burning heart rate is between 90 (50% of 180) and 126 (70% of 180) beats per minute.

Diet And Fitness Resources

People interested in increasing their endurance and cardiovascular strength often train at higher levels. Sometimes called the cardio zone, people training for performance increases often train at 70–85% of their maximum heart rate.

The fat burning heart rate zone has some merit, but it is limited, and some people may rely on it too much. The idea of the fat burning heart rate zone is based on how the body burns fuel when exercising.

This has led many to believe that hitting and staying in the fat burning heart rate zone is the best way to burn fat and lose weight. However, the reality is more complex.

What You Need To Know About The Fat Burning Heart Rate

The authors also found that these heart rate “zones” had considerable overlap, and that people could get similar results from any heart rate, as long as they were exercising.

The American Council on Exercise (ACE) caution against relying too heavily on the fat burning heart rate. The ACE point out that calculating maximum heart rate based on 220 is not very accurate, since many more factors than age alone determine a person’s fitness level.

The ACE also have their own heart rate chart that shows heart rate zones based on age and the fitness level of the person.

Solved 7. The Maximum Heart Rate For A 35 Year Old Male Is

Like the authors of the 2009 study, the ACE also point out that a person will burn fat regardless of whether they are in the fat burning or cardio zone during exercise. It likely makes little difference which “zone” a person is in when it comes to burning fat and losing weight.

Still, for some, keeping an eye on their heart rate during exercise can help them maintain their intensity or pick up their pace if the activity is not challenging enough.

A person should always speak to a doctor before starting a new exercise program. A doctor or other healthcare provider can recommend healthy heart rate levels and other tips for people who are looking to lose weight.

What Is The Target Heart Rate For Weight Loss

A person’s fat burning heart rate falls within a range of values based on their age. However, people will burn calories and fat regardless of their heart rate when exercising.

A person who is interested in burning fat should discuss their goals with a doctor, who can recommend exercises and safe heart rates based on their needs and fitness levels.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Click on the images and links below to download 4 different target heart rate charts. What a better way to decorate your gym or use them as references. 

Heart Rate Training

If you are trying to lose weight by burning fat, it is important to monitor your heart rate while exercising. Below is a chart you may use to determine the proper heart rate zone for your body. 

If you are trying to burn fat, it is good to find your target heart rate zone. Generally, you if you stay within a certain ideal range for the most effective