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Target Heart Rate for burning fat

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Old 06-25-2002, 11:15 AM   #1
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someguyinhis20s HB User
Target Heart Rate for burning fat

What is the best formula to find your target zone to burn fat? I've come across three.

1) (226 - age in years) is your maximum heart rate. To burn fat, you should be at 75% of that plus or minus 10 beats per minute.

2) (220 - age in years) is your maximum heart rate. To burn fat, you should be between 60% and 75% of that maximum.

3) Stay within the range of (180 - age in years) and (180 - 2 x age in years).

When I applied this to myself, I get a range of 139-159 using the first formula. I get a range of 116-145 using the second formula. And I get a range of 126-153. That leaves an overlap range of 139-145. I use a heart rate program on the treadmill to keep me at 145 but I'm wondering which formula is more accurate cause I want to be sure I'm in that fat burning zone.

Another thing I noticed after using the treadmill heart rate monitor is that to keep my heart rate at 145, I can't jog. I have to power walk. Up until now, I always thought I should jog to burn calories but according to the treadmill, I was working too hard. Is this normal? Is power walking better? It just doesn't feel like I'm working that hard which is why I have a hard time believing I'm burning fat. I sweat, but not buckets.

Can anyone recommend a good and widely accepted formula for calculating one's target zone? Thanks.<p>[This message has been edited by someguyinhis20s (edited 06-25-2002).]

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Old 06-25-2002, 12:39 PM   #2
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justink80 HB User
Re: Target Heart Rate for burning fat

The only method I have come across is #2.

Also, at moderate intensities of exercise, the ratio of fat burned (vs. carbs) is higher. For higher intensities, the ratio is lower, but more fat is still burned.

When I do cardio, my HR is usually at 65%-70% MAX. I've also found that a brisk 3 mile daily walk can help with fat loss.

I doubt there exists ONE accepted method. It might be safe to say that if you're gasping for air, you are exercising too intensely.<p>[This message has been edited by justink80 (edited 06-25-2002).]

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