heart rate zone to burn fat

rhileyschubbygranny

I just started using a HRM yesterday. It was beeping at me like mad. I was ranging between 155-160 and if I am figuring this out right my target HR to burn fat should be 116 (female range). If I stayed in the 116 range I would hardly be moving and in no way shape or form be able to stay caught up with my cardio,dance, kettlebell or InSanity DVD's. What should I do?

micheleb15

Get your heart rate up and keep it up. I wouldn't pay so much attention to the HRM - listen to your body.

BrianSharpe

Forget you ever heard the term "fat burning zone", while it is true that you burn a proportionally higher number of calories from fat in this zone you burn a relatively low number of calories compared to cardio at a higher intensity (which is desirable in a weight loss context)

xampx

I set mine between 134 and 170. Lower than that and I might as well just sit and do nothing, higher than that and I feel like I am going to die

IronSmasher

Laying in your bed, staring at the ceiling, the highest percentage of calories being burned would be from fat.

However, since you plan to eat again at some point... this is irrelevant.


You're better off burning more calories by exercising at a higher intensity in order to help create a deficit as you continue to live your life.
It is also worth noting, eating less is more efficient at creating a caloric deficit, and you should be using your exercise time to improve health and fitness primarily, with making it easier to eat at a deficit a side effect.

steve2kay

I recommend the book "Heart Monitor Training for the Compleat Idiot"
It talks about 2 zones, your working zone and your recovery zone. I planned my runs around these zones.
Over 170bpm (for me) for Interval runs and sprints.
Less than 140bpm for long distance recovery runs - which seemed very slow and made me walk at the beginning - this gives your heart a chance to recover.

Apparently most people train constantly between these zones - not working hard enough when training, and not taking it easy enough when recovering - so they burn out and find they can't train as hard at the end of the week as they could at the start because they haven't recovered.

I used it when training for a half marathon and found it really interesting. The book tells you how to work out these numbers for you - I warn you finding your maximum number is not nice and involves lots of sprints on hills or an inclined treadmill.

rhileyschubbygranny

Thank you everyone for replying back and all your good advice! I really appreciate it and feel better now!