Discover your ‘fat burning heart rate’ to reach your health goals
Reach your weight loss goal by exercising in the ‘fat burning zone’
Working out may seem like a daunting task, but if you know your ‘fat-burning zone’ then you can adjust your exercise accordingly.
Your ‘fate-burning zone’ is reached when you increase your heart rate so your oxygen uptake is at its peak and your body starts burning stored fat.
ALSO READ: 10 facts about TB
However, this is dependent on your age and fitness levels.
Murray Hewlett, CEO of Affinity Health, explained that your body burns carbs or fat for energy.
‘Exercising at a moderate speed with a raised heart rate burns more fat calories. If you increase the intensity to a vigorous, heart-pounding speed, then your body will finally switch to carb-burning mode,’ she explained.
Calculate your peak heart rate:
This is the maximum rate at which your heart should beat per minute on average during exercise.
Subtract your age from 220. So, if you’re 30 years old, your maximum heart rate is 190 beats per minute (bpm).
Determine your resting heart rate:
The resting heart rate is your heart beats per minute while remaining still.
For example, you are at rest when you first wake up or sit at your desk.
For most people, this is between 60 and 100 beats per minute.
Take your pulse for one minute – this is your resting heart rate.
Determine your heart rate reserve:
Subtract your resting heart rate from your maximum heart rate to determine your heart rate reserve.
If your maximum heart rate is 190 beats per minute, and your resting heart rate is 60 beats per minute, your heart rate reserve is 130 beats per minute.
Calculate your goal heart rate:
This is the average heart rate range for moderate activity.
Multiply your heart rate reserve by 0.5 and 0.7 and add your resting heart rate to these amounts.
If your heart rate reserve is 130 beats per minute, your target heart rate for moderate exercise should be between 125 and 151 beats per minute.
Multiply your heart rate reserve by 0.7 and 0.85.
Add your resting heart rate to these figures to determine your average goal heart rate.
If your reserve heart rate is 130 beats per minute, your target heart rate for moderate exercise should be between 151 and 170 beats per minute.
HAVE YOUR SAY
Like our Facebook page and follow us on Twitter.
For news straight to your phone invite us:
WhatsApp – 060 784 2695
Instagram – zululand_observer
