Calculating your fat-burning cardio zone can help you lose weight as part of a fitness regime. Your fat-burning cardio zone has lower and upper heart rate limits. When you exercise within your limits, you burn away excess fat quickly and effectively. However, you need to exercise regularly and safely. Follow a regime that includes warming-up and cooling periods, as well as an intense workout. Keeping your heart rate within the limits of your cardio zone during a workout could also help you burn fat for longer.
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Calculate your maximal heart rate by deducting your age from 220 if you are a man, and from 226 if you are a woman. For example, if you're a 40-year-old man, deduct 40 from 220. This gives you a maximal heart rate of 180. If you are a 36-year-old woman, deduct 36 from 226. This gives you a maximal heart rate of 190.
Calculate 60 percent of your maximal heart rate. In the example above for the man, 180 multiplied by 0.6 is 108. Therefore, 60 percent of the man's maximal heart rate of 180 is 108. In the example for the woman, 190 multiplied by 0.6 is 114. Sixty percent of the woman's maximal heart of 190 is therefore 114.
Calculate 70 percent of your maximal heart rate. From the example above for the man, 180 multiplied by 0.7 is 126. Seventy percent of the man's maximal heart rate of 180 is therefore 126. In the example for the woman, 190 multiplied by 0.7 is 133. Therefore, 70 percent of the woman's maximal heart rate of 190 is 133.
Cut your body fat by exercising in the fat-burning cardio zone of 60 to 70 percent of your maximal heart rate. The man from the example given above has a fat-burning cardio zone of 108 to 126. The woman has a fat-burning cardio zone of 114 to 133.
Tips and warnings
- An exercise machine with a heart monitor can provide a reading of your heart rate. Use the reading to stay within your fat-burning cardio zone.
- The above calculations are guides. You may wish to seek further advice from a qualified personal trainer.
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