What is Fat Burning Heart Rate and How to Calculate it Age-wise

Fitness professionals and people looking to get in shape often talk about how to maximize aerobic workouts to burn more fat through fat burning heart rate. Let's understand what it is and how fat burning heart rate can aid you in weight loss. The fat burning heart rate is the rate at which a person's heart should beat per minute to promote fat burning. The idea of the fat burning heart rate zone is based on how the body burns fuel when exercising. When compared to other calorie sources like carbohydrates, the body generally burns, more fat at a higher heart rate. This has led many individuals to achieve that it is effective to enter and remain in the fat-burning heart rate zone through exercising is beneficial.

What is Fat Burning Heart Rate and How to Calculate it Age-wise

Fitness professionals and people looking to get in shape often talk about how to maximize aerobic workouts to burn more fat through fat burning heart rate. Let's understand what it is and how fat burning heart rate can aid you in weight loss. The fat burning heart rate is the rate at which a person's heart should beat per minute to promote fat burning. The idea of the fat burning heart rate zone is based on how the body burns fuel when exercising. When compared to other calorie sources like carbohydrates, the body generally burns, more fat at a higher heart rate. This has led many individuals to achieve that it is effective to enter and remain in the fat-burning heart rate zone through exercising is beneficial.

How To Calculate Fat Burning Heart Rate, Age-Wise

 

Your fat-burning heart rate is calculated based on your age and heart rate. Let’s understand in detail:

There is a formula to determine an individual's maximum heart rate and fat burning heart rate. The maximal heart rate helps as the basis for the fat burning heart rate. The maximal heart rate can be found by deducting the individual's age from 220.
E.g. A 30-year old woman would have a maximum heart rate of 220- 30=190 beats per minute (bpm).

Maximum heart rate, age wise includes:

Age	Maximum heart rate
20	200
30	190
35	185
40	180
45	175
50	170
55	165
60	160
65	155
70	150

 

 

In order to calculate the fat-burning heart rate zone, an individual must learn the upper and lower bounds. Seventy percent of the maximum heart rate is the top limit. Approximately 60% of the maximum heart rate is the lower limit. Based on this, a 30-year old fat burning rate would be:

• Top limit= 70% of maximum heart rate= 70% of 190=133 beats per minute
• Lower limit= 60% of the maximum heart rate= 60% of 190= 114 beats per minute

Here’s the list of fat-burning zone heart rate chart:

·         20 years old: 120-140 bpm

·         30 years old: 114-133 bpm

·         40 years old: 108-126 bpm

·         50 years old: 102-119 bpm

·         60 years old: 96-112 bpm

·         70 years old: 90-105 bpm

 High intensity interval training (HIIT) is frequently used by people who want to improve their cardiovascular strength and endurance. People training for performance gains frequently workout at 70–85% of their maximal heart rate, sometimes referred to as the cardio zone.

How To Measure Your Heart Rate

1)      Traditional method: Tracking your pulse with your fingers is the least expensive method of determining your heart rate. First, you must stop working out and place your finger over your wrist, neck, or chest, where your pulse is located.

Count your heartbeats for 60 seconds or 30 seconds, then multiply the total number of beats by).

2)      Heart rate monitor with a fitness tracker:  Heart rate monitors attach onto the body similarly to a traditional watch and have gained popularity in recent years.

The benefit of continuous heart rate monitoring over traditional tracking is that it doesn't need stopping activities to record. These kinds of gadgets besides being your regular watch also track your daily steps, the distance you exercise, floors climbed, and calories burned.

3)      Chest strap monitor: Heart rate is also recorded while exercising using a chest strap heart rate monitor, which is strapped around your chest. The electrical impulses released by the beating heart and the ensuing voltage difference between the left and right sides of the body are measured by the electrodes in the chest strap. The data gathered by the strap

during your workout is wirelessly transmitted to a compatible device, most commonly a heart rate monitor.

Hence, we have learned that at-burning heart rate is based on the science that the body gets energy for physical activity by burning fat only when you are working out at specific intensity levels. Fat-burning heart rate occurred at about 70% of your maximum heart rate. An individual’s max heart rate was defined as 220 minus your age. So, if you want to estimate your target fat-burning heart rate, subtract your current age from 220. Then, multiply that result by 0.7 (70%). Also, A fitness tracker will usually notify you when you enter your fat-burning zone during a given workout. Always remember to consult with your healthcare provider before starting any intense exercises to avoid stressing the heart too much. It's also crucial to consult a doctor about your ideal heart rate if you are on any medication. 

If you have any questions related to fat burning heart rate, you can check with our physician at Ask a doctor, 24x7.