figuring fat burning heart rate

PositivePower

Hi Friends ~ Well I guess I could look this up on line. But I know someone or 100's of you out there know how to figure your fat burning heart rate. I just got a Polar ft7 HRM. I have used it for a week and love it!!! Now I am going back in the data and seeing that I am in a fat burning mode for the longest time when at weight lefting class. I thought I needed to have my heart totally racing to burn fat.

Thanks for an help you can offer. I am enjoying this journey ( about the 10th time losing weight) and MFP. I am learning more everyday day to get to a healthier me :bigsmile:

afigueroa_pr

If my understanding is correct, I believe the "fat burning zone" is about 60% of your max heart rate while the "cardio zone" is 80% of your max.
The max changes with age.

Target Heart Rate During Exercise
Age Min-max Heart Rate (BPM)

15 123 - 164

20 120 - 160

25 117 - 156

30 114 - 152

35 111 - 148

40 108 - 144

45 105 - 140

50 102 - 136

55 99 - 132

60 96 - 128

65 90 - 120

70 90 - 120

75 87 - 116

I hope this helps!

Azdak

Forget about focusing on any "fat burning heart rate".

Fat loss depends primarily on maintaining a long term energy (calorie) deficit. One can achieve results no matter what rate you burn the calories.

You always burn a mixture of fuel substrates during activity. First of all the fuel mix during exercise has NO effect on permanent fat loss. Second: even IF it DID have an effect, the difference in actual fat burned in a so-called "fat burning zone" workout vs a workout in which you burn a lower percentage of fat is miniscule--it's not even worth thinking about. So the "fat burning" theory fails on every count--it doesn't exist, and even if it did exist, it would be meaningless.

Now, a balanced cardio program should include workouts of varying intensities and duration. So set "easy", "medium" and "hard" ranges and work them all into your program.

And, lastly, HRMs are useless for strength training, so ignore those numbers.

engineman312

i've heard the same amount both for and against heart burning zone work outs. just work out how you feel like.

jacksonpt

Forget about focusing on any "fat burning heart rate".

Fat loss depends primarily on maintaining a long term energy (calorie) deficit. One can achieve results no matter what rate you burn the calories.

You always burn a mixture of fuel substrates during activity. First of all the fuel mix during exercise has NO effect on permanent fat loss. Second: even IF it DID have an effect, the difference in actual fat burned in a so-called "fat burning zone" workout vs a workout in which you burn a lower percentage of fat is miniscule--it's not even worth thinking about. So the "fat burning" theory fails on every count--it doesn't exist, and even if it did exist, it would be meaningless.

Now, a balanced cardio program should include workouts of varying intensities and duration. So set "easy", "medium" and "hard" ranges and work them all into your program.

And, lastly, HRMs are useless for strength training, so ignore those numbers.

While I generally agree that 90% of people are better served simply worrying about calories burned vs target HR zones, I disagree with what you said in that you're leaving out 2 key parts of the equation - diet and exercise duration.

Working out at a higher intensity puts greater stress on muscles (body goes into a catabolic state), which puts greater importance on eating well, especially post workout. Protein intake because that much more important. For people who don't get enough protein, working out at lighter intensity for longer periods of time can be much more effective.

That said, most people are going to be better served working out at a higher intensity for a shorter period of time. Most of us do get enough protein (or can tweak our diets in order to do so), and few of us have hours and hours to devote to exercise.

PositivePower

Thanks Guys ~ I just want to do the best thing to lose! I feel I am doing a great job mixing it up with gym classes, step, cycling, weights, zumba, yoga and I just started a running class. I am averaging 5 days a week. The weight is coming off soooooooo slow and I just want to work out hard to push it along!

I appreciate all the info

Azdak

Forget about focusing on any "fat burning heart rate".

Fat loss depends primarily on maintaining a long term energy (calorie) deficit. One can achieve results no matter what rate you burn the calories.

You always burn a mixture of fuel substrates during activity. First of all the fuel mix during exercise has NO effect on permanent fat loss. Second: even IF it DID have an effect, the difference in actual fat burned in a so-called "fat burning zone" workout vs a workout in which you burn a lower percentage of fat is miniscule--it's not even worth thinking about. So the "fat burning" theory fails on every count--it doesn't exist, and even if it did exist, it would be meaningless.

Now, a balanced cardio program should include workouts of varying intensities and duration. So set "easy", "medium" and "hard" ranges and work them all into your program.

And, lastly, HRMs are useless for strength training, so ignore those numbers.

While I generally agree that 90% of people are better served simply worrying about calories burned vs target HR zones, I disagree with what you said in that you're leaving out 2 key parts of the equation - diet and exercise duration.

Working out at a higher intensity puts greater stress on muscles (body goes into a catabolic state), which puts greater importance on eating well, especially post workout. Protein intake because that much more important. For people who don't get enough protein, working out at lighter intensity for longer periods of time can be much more effective.

That said, most people are going to be better served working out at a higher intensity for a shorter period of time. Most of us do get enough protein (or can tweak our diets in order to do so), and few of us have hours and hours to devote to exercise.

The topic being discussed was: fat burning heart rate. When the topic is "diet and exercise duration" we can have a different conversation.

I appreciate the fact that the HIIT true believers feel their training method is the only "one true faith" but the reality is more complicated.