The activity level at which your body is burning fat for energy is called the fat-burning zone.50% of the calories burned come from fat, when you exercise in your fat-burning zone.Less than 40% of the calories burned come from fat.If you want to lose weight, you should find your fat-burning zone and keep working out in it.The fat-burning zone can be useful when you're working out to adjust the intensity of your workout based on your heart rate.
Step 1: Use a formula to calculate your fat-burning zone.
A simple formula can be used to determine where your fat-burning zone falls.It's not perfect, but it will give you a good range to aim for.Find your maximum heart rate.If you're male or female, subtract your age from 220.Between 60 and 70% of your MHR is your fat-burning zone.A 40 year old man's MHR is 180 and his fat-burning zone is between 106 and 126 beats per minute.
Step 2: Purchase a heart rate monitor.
Wristbands, watches, chest straps, and even handle bars of some cardio machines are available for purchase.Depending on your age, height, and weight, a heart rate monitor can help you determine your fat-burning zone.You're going to get a better idea of where your fat-burning zone is by using a heart rate monitor.Your actual heart rate information will be used to calculate your fat-burning zone after you exercise.Many people who use a heart rate monitor for the first time realize that they may not have worked out as hard as they thought.Challenge yourself and pay close attention.Many cardio machines have a built-in heart rate monitor, but it's not always 100% accurate.Wristbands and watches are more accurate than heart rate monitors.They are slightly more expensive.
Step 3: You can take a VO2 Max test.
A VO2 max test will accurately record your body's ability to transport and use oxygen during exercise.The test requires the participant to walk on a treadmill or use a bike and breathe into a face mask as their heart rate increases.This information can be used to determine what heart rate level is burning the most fat and calories in your fat-burning zone.The VO2 Max test is one of the most reliable and accurate testing methods for cardiovascular fitness.A VO2 max test can be taken at a gym, some labs, and private doctors offices.
Step 4: The talk test is used.
This is the easiest way to determine your fat-burning zone.Depending on how winded you are, you can determine if you need to increase or decrease the intensity of your workout by taking the talk test.If you're too winded to talk, you need to decrease the intensity of your workout.You're not working out hard if you can talk easily.You should be able to say a short sentence.
Step 5: A variety of cardiovascular exercises are included.
The best results can be achieved with a combination of moderate and high intensity cardio exercises.This will be true if you want to lose weight.About half of the time, include activities that are moderate-intensity and fall into your fat-burning zone.Slower jogging, biking or swimming can be included.For everyone, this will be different.Choose activities that are in the high-intensity range.Although this falls out of your fat burning zone, you burn more calories overall and increase your cardiovascular fitness levels.You burn more calories at the zone above your fat-burning zone which is generally at a higher intensity.It is possible to do a longer work out in the fat-burning zone as it is at a lower intensity.Aim to get 150 minutes of moderate-intensity cardio activity a week.
Step 6: Strength training exercises are included.
Incorporating strength or resistance training into your weekly exercise schedule is important.It increases metabolism and helps build and tone muscle.Fat loss can be achieved through weight training.While losing fat mass it is important to keep and gain muscle.Strength training should be done at least two days a week.Isometric exercises, like push-ups or pull ups, are strength training activities.
Step 7: A personal trainer or coach is a good place to start.
It's a good idea to meet with a personal trainer or coach if you're interested in learning more about your fat-burning zone.They can help you find your fat-burning zone and design a workout that uses that information.Talk to your coach or trainer about your goals.Is it weight loss?Is it possible to increase your muscle mass?They will be able to meet your needs with this.How can you use your fat-burning zone to your advantage?