Determining your fat burning heart rate is essential if you want to maximize your fat burning efforts during exercise or training. Photo Caption It’s a common misconception that, in order to burn fat, you should stick to a lower heart rate while exercising.
Many aerobics machines, such as treadmills and ellipticals, display target heart zones for both cardiovascular fitness and fat burning, but the distinctions can be confusing.
Your heart rate is the number of times your heart beats per minute as it forces blood through your veins and arteries and delivers oxygen to your muscles to be used as fuel.
For years, it was believed that in order to burn fat, it was best to exercise at a fairly low intensity, called the fat burning zone, or approximately 50 to 60 percent of your maximum heart rate. Any form of exercise can promote good health and weight loss, although lower-intensity exercise may take a longer period of time to accomplish those goals.


A normal resting heart rate is typically between 60 and 90 beats per minute, whereas a normal maximum heart rate while exercising can range up to 200. Exercising harder than this supposedly caused the relative proportion of fat oxidation to decrease and carbohydrate oxidation to increase. After four months, the body fat percentage decreased in the high-intensity group but not the low-intensity group.
If you are obese or have other health concerns, you may find exercising at a lower heart rate level more comfortable and easier to stick with longer in each workout session. To get the most weight loss benefits from your workout, it’s important to understand how exercise intensity affects your heart rate and metabolism. However, although exercising at 80 percent of maximal heart rate does make the relative use of fat much lower, the absolute amount of fat burned during vigorous exercise is still greater, as is the total caloric expenditure.


Also, it’s worth noting that muscle tissue weighs more than fat tissue, which is one reason you may see the scale increase the more you exercise.
During exercise, it’s recommended you not exceed 85 percent of your maximum heart rate number. A better way to determine if you’re exercising at a heart rate level that promotes fat burn is to gauge if your body composition is visibly changing.



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