We will break it down a little more to give you the exacts of what we are talking about when it comes to heart rate and fat burning. It is true that a harder, higher heart rate work out will burn more calories the problem is that not as many of those calories will be from fat. If you perform a great cardio work out and bring your heart rate up to 90% you are giving your heart a super work out but from the calories you are burning only about 15% of them are from fat; doesn’t sound so spectacular when you put it that way.
To get the best fat burning work out you should bring your heart rate to about 65%. At this level you are entering the fat burning zone and as such your body will burn calories and more of those calories will be fat calories. To find your ideal heart rate men need to subtract their age from the number 220 and women should subtract their age from 226. To calculate your heart rate for the fat burning zone you should look to be working between 60% – 70% of this figure. You will be able to sustain the work out longer and will in the end burn more calories and a higher percentage will be from fat; up to 85%. Exercising at a higher rate will raise your metabolism and help to burn calories after the workout but once again you will not be getting the direct fat burning results as you are working above the fat burning zone.
Getting the Heart Rate Elevated
There are a number of exercises that can raise the heart rate and help burn fat so; let us look at a couple to give you a starting point. Jumping jacks are a great way to start the heart pumping and start burning fat. If jumping jacks aren’t for you try simple step ups and make sure that you are alternating legs with each step to keep balance. If there is no step available you can opt for doing high knees which is simply what it says; stand with feet together and alternate bringing your knees to hips level and quickly switching legs.
Don’t forget that there are always the old faithfuls of running, cycling, rowing or the cross trainer. Using these exercises you should be able to keep track of your heart rate and raise or lower the pace accordingly to keep in that optimum fat burning zone.
To get the best fat burning work out you should bring your heart rate to about 65%. At this level you are entering the fat burning zone and as such your body will burn calories and more of those calories will be fat calories. To find your ideal heart rate men need to subtract their age from the number 220 and women should subtract their age from 226. To calculate your heart rate for the fat burning zone you should look to be working between 60% – 70% of this figure. You will be able to sustain the work out longer and will in the end burn more calories and a higher percentage will be from fat; up to 85%. Exercising at a higher rate will raise your metabolism and help to burn calories after the workout but once again you will not be getting the direct fat burning results as you are working above the fat burning zone.
Getting the Heart Rate Elevated
There are a number of exercises that can raise the heart rate and help burn fat so; let us look at a couple to give you a starting point. Jumping jacks are a great way to start the heart pumping and start burning fat. If jumping jacks aren’t for you try simple step ups and make sure that you are alternating legs with each step to keep balance. If there is no step available you can opt for doing high knees which is simply what it says; stand with feet together and alternate bringing your knees to hips level and quickly switching legs.
Don’t forget that there are always the old faithfuls of running, cycling, rowing or the cross trainer. Using these exercises you should be able to keep track of your heart rate and raise or lower the pace accordingly to keep in that optimum fat burning zone.
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