Understanding Your Fat-Burning Heart Rate Zone
The fat-burning heart rate zone is a range of your maximum heart rate that is theorized to be optimal for burning calories from fat. When you exercise within this zone, your body relies more on fat as a fuel source compared to carbohydrates.
To calculate your fat-burning heart rate zone, you first need to estimate your maximum heart rate (MHR). A common and simple formula for estimating MHR is 220 minus your age.
Once you have your MHR, the fat-burning zone is typically considered to be between 60% and 70% of your MHR. Exercising in this zone can be beneficial for endurance and for improving your body's ability to utilize fat for energy, especially for longer, lower-intensity workouts.
It's important to note that while this zone is effective for fat utilization during exercise, the total calories burned might be lower than in higher-intensity zones. For overall weight loss, a combination of different intensity levels and a calorie deficit through diet is usually most effective. Always consult with a healthcare professional before starting any new exercise program.