Your fat-burning rate is 70-80% of your maximum heart rate, depending on your age and gender. If your maximum heartbeat is 200 beats-per-minute (bpm), then your target heartbeat should be between 140-170 bpm.
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The standard resting heart rate is usually between 60 and 100 beats per minutes. The heart rate increases as the intensity of exercise increases. Your heart rate will increase as you exercise harder. Your body will use stored fat as energy in your fat-burning zone instead of carbohydrates, leading to more fat loss. For the exercise to work, you must stay in your fat-burning zone for at least 30 minutes.
- 20 100 to 170 BPM 200 bpm
- 30 95 to 162 BPM 190 BPM 133 to 150 bpm
- 35 93 to 175 bpm 130 bpm
- 40 90 to 180 bpm
- 45 88 – 149 bpm 175, bpm 123 – 140 bpm
- 50 170 to 145 bpm 119-136 bpm
- 55 83 to140 bpm 165, 116, 132 bpm
- 60 80 to 160 bpm
- 65 78 to 130 bpm
- 70 to 128 bpm
Some claim that low-intensity exercises put you in the fat-burning zones and help you burn more fat. Experts refute this claim as scientists found that the fat burning zone occurs between 55%-75% maximum heart rate.
For maximum fat loss, you should aim for moderate-to-higher intensity workouts. You should also control your caloric intake.
What is the relationship between the fat-burning rate of your heart and weight loss?
The body converts fats and glycogen into energy that fuels the muscle cells. During the energy metabolism, fats and glycogen are converted into glucose, carbon dioxide and water. The breakdown of glycogen to glucose requires oxygen.
As you exercise, your heart pumping faster and sending more oxygen to your muscles to fuel them.
When you do intense workouts, glycogen is depleted because it gives less energy than fat. When the glycogen stores are depleted the body begins to break down fat in order to gain more energy. With a high intensity workout, both your heart rate as well as fat loss will increase. Even after you stop exercising, your body continues to burn calories. The afterburn effect is what we call it.
What are the different types of heart rate?
Heart rate can vary depending on a number of factors including:
- Weather
- Emotions
- Body weight
- Medicines
- Caffeine and nicotine
- Exercise
There are different types of heart rate.
Resting heart rate (BPM): This is the resting heartbeat, which should range between 60 and 100 bpm.
The target heart rate zone is defined as the range between 50% and 85% of maximum heart rate. There are different target heart rate zones, including:
- Lower-intensity Zone: Workout at 50%-60% your maximum heart rate.
- Temperate Zone: Workout at 60%-70% your maximum heart rate.
- Aerobic zone: Workout at 70-80% maximum heart rate.
Calculate maximum heart rate by multiplying 220 by your age. If you are 20, for example, your maximum heartbeat should be 220-20 = 200 bpm.
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How to increase your heart rate and burn fat
To effectively burn fat, engage in moderate to high-intensity exercises that elevate your heart rate. Opt for workouts that are manageable yet challenging, allowing you to maintain a conversation. These include:
- Walking at a pace of at least 2.5 miles per hours
- Water aerobics
- Gardening
- Tennis (doubles)
- Cycling less than 10 miles per day
- Dancing (ballroom and social)
- Slow Jogging
Exercises that are high intensity include:
Walking uphill with a heavy pack or backpack
- Running
- Swimming laps
- Aerobic dance
- Yard work that is heavy, like continuous digging or hoeing
- Tennis (singles)
- Cycling at 10 miles an hour or faster
- Jumping Rope
You can also burn fat by:
- Controlling your portion size
- Water is essential for good health.
- Whole foods are better than processed foods
- Slow and steady weight loss is the goal
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