In this article on your aerobic heart rate, you will find out how to use the simplest methods of determining your target fat burn heart rate. These methods can help you to accomplish this even if you don’t know your current resting heart rate!
Here are the simple steps for this calculation:
Step 1: Determine your estimated maximum heart rate (EMHR)
The formula for maximum heart rate is 220 – your age
You are 35
220 – 35 = 185
your EMHR is 185 beats per minute
Step 2: Select an intensity range to work in based on your goals and on your personal fitness level.
The target zone for the age-predicted method is 70-85% of your estimated maximum heart rate.
% of EMHR….Difficulty
70 – 75%…..moderate (beginner)
75 – 80%…..somewhat hard (intermediate)
80 – 85%…..hard (advanced)
Step 3: Multiply your EMHR by your desired intensity range
You are a beginner
Select the moderate intensity range of 70-75%
185 x 0.70% = 130
185 x 0.75% = 139
An important note about target heart rates:
Regardless of which method you use, it’s important to understand that these target heart rates are only guidelines.
Heart rates estimates are usually accurate for about 70% of the population. This is why using your own judgment is really important during your cardio sessions!
If you are doing cardio in your target aerobic heart rate range and it feels too easy, do not be afraid to turn it up a notch, and increase the intensity.
If you are doing cardio in your fat burn heart rate zone, and it feels too difficult, then make sure to decrease the intensity that you are using.
As you gain experience, and start to approach the advanced level, you will develop your intuitive sense, and will be able to use perceived exertion,as a way to measure when you are in your fat burn heart rate zone!
But in the beginning always start slowly, and use your judgment! This is especially important if you have been sedentary for a long period, if you are extremely overweight, or in poor physical condition.
Using breathing as a measure of intensity
This method is also quite accurate. It is one of the easiest ways to estimate if you are in your fat-burning aerobic heart rate zone when using cardio training to burn off unwanted body fat.
Your primary objective is to make sure that you are breathing much more heavily than normal, but not so heavily that you are gasping for air. You should be able to speak full sentences comfortably without having to stop and catch your breath.
If you’re so out of breath that you can’t hold a conversation, or complete a sentence, then you’re probably working out of your target aerobic heart rate zone.
Generally, the harder you’re breathing, the higher the intensity and the more fat you’ll burn; provided you can sustain the activity for the required amount of time. If you are not breathing hard, you are simply — not working out hard enough.
The fat burn heart rate zone is not the most important element of creating permanent fat loss. What is important is that you create a sustainable cardio training strategy, and use aerobics on a regular basis.
Start out doing simple aerobic exercise, and with time you will know when you are working out in your optimum aerobic heart rate zone.
I would also recommend to read my how to lose weight quickly article, which explains exactly how our bodies burn body fat as an energy source. Once you understand the main distinction that I make on that page, creating permanent fat loss will be much easier.
By the way, in order to reach your ideal weight and create the body of your dreams “non-stop” motivation is the key. The majority of the people trying to create permanent fat loss don’t know how to produce this “non-stop” motivation fuel — and because of this there is a 99.9% failure rate in this area.