What Should My Heart Rate Be To Burn Fat Calculator – You’ve committed to daily gym pilgrimages, declared yourself a repeat exercise rat, and are on a mission to lose 15-20 pounds around your waist. You step into an empty ellipse, find the obligatory Cardio Zone sticker on the console, find your age horizontally and follow the invisible line vertically until you enter the promised land of a slim, slim and toned body future.
You hold onto the metal part of the handle to make sure your heart rate goes up like thousands of fat before you do, as you start grinding and working all the cooked food, and you focus on carefully keeping your heart rate up. Try and make sure the time is in the “fat burning” zone
What Should My Heart Rate Be To Burn Fat Calculator
Sound familiar? Ask yourself, how long are you away before you question whether you are working hard enough to do good? Have you ever wondered or even asked the question, “Is this really my fat burning zone? What is the best heart rate for burning fat? “
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You’ve seen cute little charts or graphs plastered on treadmills and ellipses at the gym, which illustrate some of the training areas. There is usually one specific cardio training zone that gets the most attention, the holy grail of all cardio zones, the “fat burning” zone. But does it really fit the bill? Let’s pull this curtain back and see, shall we?
Conventional Heart Rate Formula Target Heart Rate Zones Zone 1 – Active Recovery Zone (50% -60% MHR) Zone 2 – Endurance Zone (60% -70% MHR) Zone 3 – Aerobic Endurance Zone (70% -80% MHR) Zone 4 – Anaerobic endurance zone (80%-90% MHR) Zone 5 – Anaerobic capacity zone (90%-100% MHR) The formula used to determine the target heart rate If the normal formula is not enough, how do I calculate my personal MHR? OK, so I’ve calculated my MHR, now what is the best heart rate for burning fat? Final thoughts on the best heart rate and “fat burning zone” for burning fat?
Let’s start by looking at conventional thinking and the source of all the colorful charts and graphs you see hanging around in the gym and on the consoles of most cardio machines. We’re talking about the classic tried and true formula for figuring out the target heart rate zone… whatever the “good” experiment.
You will find that there is more than one formula for calculating target heart rate zones, but they all have one thing in common, they are based on and include your maximum heart rate (MHR) in a mathematical equation.
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The same threads that have been drilled into every personal trainer in the country since returning to exercise physiology classes in college are in my gray matter. But where does the constant 220 come from? How accurate is this formula?
I say tradition because this thread has been with us since the 1930s. It should also be noted that the formula depends on the approximate maximum heart rate I’ll be honest with you, I’ve never seen this thread referenced in a textbook for explanation or research resources anything, let alone talk about where that 220 came from.
10 b/min) Obviously, further research on HRmax needs to be carried out using multivariate models, and demographic-specific equations (fitness, health status, age, exercise mode) may need to be developed. “
From the research I’ve read, the constant 220 depends on the mean when the outliers have been removed and a linear graph plotted. After all, this is the standard formula you will find in textbooks, study materials, and tests in the fitness industry, although research conducted over the last 20 years has shown a large margin of error when estimating maximum heart rate (MHR). +/- 10 to 20 bpm from the studies I read
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It’s worth noting that age counts because your MHR will decrease with age. “Maximum heart rate is not related to exercise,” says Hirofumi Tanaka, professor of kinesiology and health education at the University of Texas and director of the university’s Cardiovascular Aging Research Laboratory. Whether you’re a potato trainer or a highly trained athlete, that rate drops by about seven beats per minute for every decade. Regular exercise can lower your resting heart rate, but it doesn’t slow the age-related decline in your maximum heart rate. “
If you try your own Google search, you will find many different opinions about target heart rate zones. You’ll see articles and charts with 3-7 heart rate zones, along with a different set of flower words for each zone. I apologize on behalf of the fitness industry for failing to come together and agree on what these zones are called and how many zones we need. Digging into my endurance sports background, I admit that I am more comfortable with the 5 target heart rate zones.
You may also see this called the “Heating Zone”. This is a great level of intensity for warming up, cooling down, or recovering from a strenuous training session. You may also see it labeled as a “fat burning” zone by some sources.
As an endurance athlete, this is what I call “social pace,” meaning it’s a level of intensity that I can literally hold on to and run for hours on end. Conversation can occur at this level of intensity Think of it as cruising speed You can also call it the “Aerobic Development Zone”. You may also see this zone as the “fat burning” zone. This is considered to be the zone primarily used for building basic fitness, the theory being that this level of workload teaches your body to burn fat for fuel and produce more mitochondria.
Fat Burning Hr Zone
Tempo and “aerobic endurance” are terms commonly used to describe Interzone 3. I admit, Zone 3 is my personal “happy place”. You work to maintain a difficult pace comfortably while running or sprinting. It’s like going up or walking hard, but not too hard. Think of it like dipping your toes in “The Heart Locker.” You’re just testing the waters a bit before actually committing to doing it all
Zone 3 is ideal for increasing aerobic capacity as well as some of the same benefits as in Zone 2. The main difference is that training in Zone 3 is heavier than Zone 2, so the duration of the training session will be longer. To be a little shorter for zone training vs zone for training
Once you reach zone 4, you have crossed the line and entered the “injury locker” or better known as the anaerobic threshold. I should be more specific: Zone 4 starts just below the anaerobic threshold and ends above it. The zone is where you start training at different intervals and start to see higher lactic acid production.
Lactic acid (LA) is a component of metabolism. As your exercise intensity and energy demands increase, your metabolism shifts to meet those demands. Your body will eventually reach a point where it can no longer flush or release muscle-building LA from your efforts. It creates a burning sensation in your muscles when you exercise This is where the term “threshold training” comes from. Welcome to the “sick cave” friends!
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It’s an attempt at “crush your enemies, see them pushed before you, and hear the wails of their wives” Zone 5 has nothing here for you but pain and misery if done right Obviously, it’ll work in no time, all-out- all-out, unstable bursts This is a very grueling job with the sole purpose of working on cardiac output Basically, it’s about how much and how fast the heart can pump blood to the working muscles
Let’s take a look and compare some of the accepted or commonly used formulas for estimating target heart rate zones, just to illustrate how different they are. Using the same number for consistency
Say the male subject is 40 years old and his resting heart rate (RHR) is 60 beats per minute (bpm). I would also use the percentage established by research at BYU’s Human Performance Lab, as the optimal “fat burning” zone, which is 68%-79% of maximum heart rate (MHR).
Now, let’s calculate this male subject’s target heart rate for fat burning using some simple formulas:
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Now I guess you’re thinking which of the three is the most accurate calculation to use. Although the “traditional” formula and Tanaka’s formula come with the same parameters for the “ideal” fat zone, I will propose.
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