You can measure the intensity of your workout by keeping a check on the heartbeats. For most people, a normal heartbeat is anywhere between 60 to 100 times per minute.
But if you are performing some intense workout sessions, then the heartbeat climbs up considerably. When your body is in that zone, it tends to burn the fats that have been stored inside instead of the regular glucose and carbohydrates.
How Is Fat Burning Heart Rate Calculated?
This often results in weight loss. the ideal fat-burning heart rate is about seventy percent of your total heartbeat. The maximum heartbeat is the maximum possible count your heart can beat. Your maximum heart rate is 220 minus your age.
Measures to find out fat burning heart rate are the following
There have been many measures to analyze your fat-burning heart rate. They include:
- Old school Method of measuring pulse with your hands.
- Wrist and chest trap monitors can analyze and show up the complete details regarding your heartbeat.
The ideal workout for fat burning differs from person to person. It depends on your health, physique, stamina, endurance, the health of the heart, etc. Some of the effective fat-burning exercises are Jogging, walking, swimming, cycling, soccer, tennis, jumping rope, etc.
If you don’t want to get into such an intense and vigorous fitness regime, then the cardio sessions may be helpful for you. Cardio sessions usually burn the blood sugar (Glucogen) and carbohydrates inside your blood. It is not as effective as High-Intensity Interval Training, but will still do the job for you.
If you need to burn the same amount of fat in a cardio session that you would probably burn in High-Intensity Interval Training, then you will have to increase the duration of your cardio sessions.
Increasing your heartbeat rate often will strengthen your cardiovascular system and thereby increase your stamina. This is often referred to as the ‘Fat burning Zone’.
The higher the heart rate, the more fat will burn. But it is always recommended to discuss your plans and goals with your family physician before you jump into it. Your family doctor can give you suggestions and may even recommend you to complete certain checkups to evaluate the health of your heart.
Exercise programs like High-Intensity Interval Training (HIIT) focus on the fat-burning zone of the heart.
The Four Training Stages In The Fat Burning Zone.
- Warm Up Stage
In this stage, your body prepares for the vigorous workouts coming ahead. The muscles and joints are stretched out and your cardiovascular system is toned up for the high-intensity workouts coming ahead.
- Fat Burning Stage
When you reach this stage, your body starts burning small amounts of fat chunks along with glycogen and carbohydrates. However, the amount of fat that is burned is still much lesser than the amount of fat burned in the sessions coming ahead. In the Fat Burning Stage, your heartbeat rate is seventy to eighty percent of your maximum heartbeat rate.
- Aerobic Stage
Your heartbeat reaches almost eighty-five to ninety percent when you reach this stage. But still, the amount of fat you burn is not more than the amount of glucose or carbohydrates you burn, it is almost equal. In this zone, you may not be able to talk comfortably as you will be gasping for breath. Doing exercises in the Aerobic Stage regularly will enhance the health of your heart.
- Aerobic Territory
Finally, you reach the Aerobic Territory, where your body burns fat rather than burning carbohydrates or Blood Sugar (Glucose). Your heartbeat reaches ninety-ninety-five percent of your maximum heartbeat rate. You will not be able to talk and will be gasping for breath.
High-Intensity Interval Training is all about bringing your body into this territory. The fat burning ratio is much on the higher side, and your bodyweight reduction will be much more fast and effective.
The intensity of your workouts determines your Fat Burning Heart Rate. It can vary according to the type of workouts you are having. For example, the Fat Burning Heart Rate of jogging and soccer will not be the same.
Jogging will result in a moderate Fat Burning Heart, while soccer tends to increase your Fat Burning Heart Rate to the maximum level possible.
Each individual is different. The kind of workout that may work out for one, may not work out for another one. It is always very important to take advice from your family physician, dietician, and trainer. And the workout plans should be charted collectively to avoid any sort of adverse results.