Author:
Robert Simon
Date Of Creation:
19 June 2021
Update Date:
1 July 2024
Content
Fat burning zone is defined as the process by which your body converts fat into energy. When exercising in the fat burning zone, about 50% of the calories burned is fat. At higher intensity exercise, only about 40% of the calories are burned from fat. If your exercise goal is to lose weight, then define a fat burning zone and keep training in that area to maximize the amount of fat you need to burn. But it can be helpful when you're looking for ways to adjust the intensity of your workout based on your heart rate.
Steps
Part 1 of 2: Determination of fat burning area
Calculate your fat burning zone using the formula. There is a relatively simple formula to help you determine where your fat burning area is. This is not 100% accurate, but it will be a reliable indicator of how much exercise you need.
- First, determine your maximum heart rate (MHR). To do this, subtract your age from 220 if you are male; If you're female, subtract your age from 226. Your fat burning zone is between 60% and 70% of your maximum heart rate (multiply your maximum heart rate by 0.6 or 0.7).
- For example, a 40-year-old man's maximum heart rate is 180, and his fat burning zone will fluctuate between 108 and 126 beats / minute.
Buy or use a heart rate monitor. There are many types of heart rate monitors - watches or wristbands, chest straps, and even attach to the handheld bars of some heart rate machines. Heart rate monitor can help you know exactly what your heart rate is and based on your age, height and weight it can also determine your fat burning area.- By using a heart rate monitor, you will know more accurately about your fat burning area. Because the heart rate monitor calculates your heart rate while you exercise and uses actual heart rate information to calculate your fat burning area.
- Many people who use a heart rate monitor for the first time find that they haven't exercised as much as they think they are. Pay close attention and challenge yourself safely.
- Although many pacemakers — like a treadmill or a full body machine — have a heart rate monitor, they're not always 100% accurate.
- A bracelet heart rate monitor is more accurate than a watch or chest strap. But they are also more expensive.
Check the maximum amount of oxygen. The test of maximum oxygen intake (volume per time, oxygen quantity, and max) will accurately record how well your body can evaporate and use it during exercise. This test requires participants to walk on a treadmill or use a bike and breathe in a mask to measure the amount of oxygen and carbon as your heart rate rises.- This information can be used to determine how close your heart rate is when you burn the most fat and calories in your fat burning zone.
- The test of maximum oxygen is arguably one of the most reliable and accurate methods of testing for cardio exercise. You can test your maximum oxygen levels at gyms, some laboratories, and private clinics.
Use the speaking test. This is one of the least technical of the many ways to determine your fat burning area. The speaking test requires you to talk throughout the exercise and based on the breath you are in, you can determine whether to increase or decrease the intensity of the exercise.- For example, if you feel short of breath while talking, you may need to reduce the intensity of exercise again. If you can talk comfortably, then you won't practice enough.
- You can say a short sentence with no problem.
Part 2 of 2: Applying the fat burning area in exercise
In a series of exercises that increase the heart rate. Choose exercises that increase the heart rate with a combination of high intensity but moderation for the best results. This is only true if your goal is to lose weight.
- Combine doing moderately intense activities and fall into your fat burning zone for about half an hour. Activities can include: slow walking, cycling or swimming. However, this will differ from person to person.
- In addition, choose a few activities that increase the heart rate at high intensity.While this isn't in the fat burning zone, you can burn more calories and increase the level of exercise that increases your heart rate.
- In short, the more calories you burn above your fat burning zone (aerobic zone / cardio exercise zone), you have to train at a higher intensity. However, the total amount of calories burned is also dependent on the length of exercise and if you train at low intensity then you have to train for longer periods of time.
- In addition, you must achieve at least 150 minutes of moderate intensity exercise per week.
Incorporate health training exercises. Incorporating strength training or resistance training into your weekly workout schedule is important. This helps in building and building strong muscles in addition to increasing your metabolism. Weight control is essential for reducing excess fat. This is quite important for keeping and gaining muscle while reducing excess fat.
- Incorporate exercise for at least 2 days a week for at least 20 minutes.
- Health training activities include: weightlifting, therapeutic gymnastics (push-ups or rafters), and combination exercises.
Meet with a personal trainer or coach. If you care about your fat burning zone and how you can get the best out of the information, then meeting with a personal trainer can be a good option. They can help you find your fat burning threshold and design the right exercise from that information.
- Talk to your coach about your goals. The goal is to lose weight? Or gain muscle? This will help them tailor their program to meet your needs.
- Also ask how you can most effectively use the fat burning area.
Advice
- Many fitness or health centers can perform maximum oxygen tests, although they may have to pay for it.
- Note that while the more calories burned from fat are in the fat burning zone, the total calories burned may be less as higher intensity activities burn more calories.
- Consider buying a heart rate monitor. This not only helps you to adjust the fat burning area, but also gives you the tools and data to help you reach a specific area in any exercise.
- Contact a personal trainer to design an exercise that will help you achieve your most effective goals whether you want to lose weight, gain muscle or increase the level of your heart rate-raising exercises.
Warning
- Always consult your doctor before starting an exercise program. Remember that if you feel a little dizzy, nauseous, or in pain, stop exercising immediately.
