Your fat-burning heart rate is the level at which your body is burning the most fat. To determine your fat-burning heart rate, you’ll need to know your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220.
Calculating fat burning heart rate
For example, if you’re 40 years old, your maximum heart rate would be 220-40, or 180 beats per minute (bpm). To calculate your fat-burning heart rate, you’d then multiply your maximum heart rate by 0.6. In this example, that would give you a fat-burning heart rate of 108 bpm.
But how do you achieve this heart rate?
Ways to achieve fat burning heart rate
There are a few different ways to get your heart rate up to your fat-burning zone.
One way is to do moderate-intensity aerobic exercise, such as brisk walking or light jogging. Another way is to do high-intensity interval training, which alternates between periods of intense activity and periods of rest.
You can also use a heart rate monitor to make sure you’re staying within your fat-burning heart rate zone.
What are the benefits of fat burning?
There are plenty of benefits that come with burning fat, such as:
- improved cardiovascular health
- increased weight loss
- improved insulin sensitivity
- better brain health
- reduced inflammation
Improved cardiovascular health
When you exercise at your fat-burning heart rate, your heart gets a good workout. This can help to improve your overall cardiovascular health and reduce your risk of heart disease.
Increased weight loss
If your goal is to lose weight, then exercising at your fat-burning heart rate is a great way to do it. This is because you’ll be burning more calories than you would if you were exercising at a lower intensity.
Improved insulin sensitivity
Exercising at your fat-burning heart rate can also help to improve your insulin sensitivity. This is important because it can help to reduce your risk of developing type 2 diabetes.
Better brain health
Getting your heart rate up to your fat-burning zone can also help to improve your brain health. This is because exercise increases the level of brain-derived neurotrophic factor (BDNF) in your body. BDNF is a protein that helps to protect your brain cells and promote new brain cell growth.
Reduced inflammation
Inflammation is a response by your body to infection or injury. Chronic inflammation can lead to a number of health problems, such as heart disease, arthritis, and depression. Exercise has been shown to help reduce inflammation in the body.
Draw backs
While there are plenty of benefits that come with fat burning, there can also be some drawbacks.
Decreased performance
If you exercise too hard or for too long, you can end up overtraining. This can lead to fatigue, injuries, and a decrease in performance. It’s important to listen to your body and take breaks when you need to.
Dehydration
You can also put yourself at risk for dehydration if you don’t drink enough water while exercising. This is because you’ll be sweating more and losing fluids through your skin. Make sure to drink plenty of water before, during, and after your workout.
Muscle soreness
Lastly, you may experience some muscle soreness after exercising at your fat-burning heart rate. This is because you’re using your muscles more than you normally would. Muscle soreness is usually temporary and will go away on its own.
Tips for exercising at your fat-burning heart rate
Start slow
If you’re new to exercise, start slowly and gradually increase the intensity of your workouts. If you push yourself too hard, you could end up overtraining or injuring yourself.
Don’t push yourself
It’s also important to listen to your body and take breaks when you need to. If you’re feeling fatigued, take a rest day or cut back on the intensity of your workout.
Stay hydrated
Make sure to drink plenty of water before, during, and after your workout to stay hydrated. And if you experience any muscle soreness, try taking a warm bath or using a foam roller to massage the affected area.
Precautions
If you have any medical conditions, such as heart disease or diabetes, be sure to talk to your doctor before you start exercising at your fat-burning heart rate. This is because exercise can put strain on your heart and could potentially make your condition worse.
It’s also important to warm up before you start exercising and cool down afterwards. This will help to prevent injuries and make your workout more effective.
Consult a doctor if you have any medical concerns, and use common sense while working out. Other than that, have fun and enjoy the benefits that come with fat burning!
You can visit Nutritionist in Lahore or Nutritionist in Islamabad for more help.