Here at 8fit, we recommend that you do HIIT workouts 3-5 times per week, mixing in other forms of exercise like that steady-state cardio (light jog, brisk walk, bike ride, or elliptical machine) two or more times per week. Studies show that HIIT (high-intensity interval training) workouts burn more overall calories in a shorter amount of time. That said, you could burn the same amount of calories in half, maybe a quarter, of the time by doing a HIIT workout. If you go on a brisk walk for one hour, you’ll likely burn between 225 and 300 calories depending on your biometrics and fitness level. At 60 to 70 percent of your maximum heart rate, the calories that your body burns are mostly calories from fat. Not everyone has the luxury of fitting in that long a workout. Here’s why: The general recommendation is to exercise in your fat-burning heart rate zone for 40+ minutes - that’s a long time. It’s true that the body burns a greater percentage of fat at lower than higher intensities, but that doesn’t mean that slow, steady-state workouts are the most effective way to lose weight and keep it off. Someone older, for example, aged 60 should have a heart rate between 96 and 112 beats perĢ0 years old: 120-140 BPM (beats per minute) That means a 20-year old should have a heart rate between 120 and 140 beats per minute during light exercise. When entering fat-burning mode, your heart should be between 60 and 70 percent of your maximum heart rate. Fat-burning zone heart rate chartĬurious what your fat-burning zone is? Use the equation above to calculate the exact metric or use our handy guidelines below for a rough estimate. This person should do light exercise for 40 or more minutes, keeping their heart rate between 111 and 129.5 beats per minute. For someone who is 35, the fat-burning zone is… Let’s use the same example we used above. Here is a fat-burning zone calculator, or use the equation below: 220 – = To reap the most physical benefits it’s best to exercise within this heart rate range for 40-80 minutes. Like the chart above illustrates, exercising at 60-70% of your total effort is one of the most effective ways to burn fat. The above illustrates that when exercising for recovery at a very light effort, this woman’s heart rate should be between 92.5 and 111 beats per minute. Let’s see what that looks like for a 35-year-old woman:ġ85 * 0.5 = 92.5 (moderate intensity exercise)ġ85 * 0.6 = 111 (light intensity exercise or recovery day) For example, if you’re participating in moderate or very light intensity exercise on recovery day, take your maximum heart rate and multiply it by 0.5 and 0.6 to find your heart rate range. In the next part of the equation, you multiply your maximum heart rate by a percentage to find how quickly your heart should beat when exerting exercise effort. Of course, this number could vary slightly based on the level of your athleticism, but in most cases, it’s pretty accurate. This is the maximum number of times your heart should beat per minute during exercise. Your maximum heart rate is 220 minus your age. First off you take the maximum heart rate for your age and multiply it by a certain percentage. If you use these machines often, it’s likely you even memorized the heart rate ranges for your age group too, because let’s be honest, there’s little else to look at while pedaling for 30 minutes on that stationary bike.īefore we talk specifically about the fat-burning zone and whether it’s even accurate or useful, let’s discuss how the different heart rate zones on the chart are calculated. If you’ve ever hopped on a treadmill, elliptical or stationary bike at the gym, you may have noticed an interesting heart rate range chart with ages on one axis and “zones” on another.
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