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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
This article has been viewed 11,804 times.
The fat burning zone is defined as the process by which your body converts fat into energy. [1] X Research Source When exercising in the fat-burning zone, about 50% of the calories burned are fat. At more intense exercise, only about 40% of calories are burned from fat. [2] X Research Source If your fitness goal is to lose weight, then identify a fat-burning zone and keep training in that area to maximize fat burning. [3] X Research Sources Fat burning zones vary from person to person, but can be helpful when you’re looking to tailor your training intensity based on your heart rate.
Steps
Identify fat burning zones
- First, determine your maximum heart rate (MHR). To do this, subtract your age from 220 if male; if female then subtract your age from 226. Your fat-burning zone is somewhere between 60% and 70% of your maximum heart rate (multiply your maximum heart rate by 0.6 or 0.7). [4] X Research Sources
- For example, a 40-year-old man’s maximum heart rate is 180, and his fat-burning zone will range from 108 to 126 beats per minute.
- By using the heart rate monitor, you will know more precisely about your fat burning zone. Because the heart rate monitor calculates your heart rate when you exercise and uses the actual heart rate information to calculate your fat burning zone.
- Many people using a heart rate monitor for the first time realize that they haven’t been exercising as much as they thought they would. Pay close attention and challenge yourself safely.
- While many pacemakers—like treadmills or full-body machines—have built-in heart rate monitors, they’re not always 100% accurate.
- Bracelet heart rate monitors are more accurate than wristbands or watches. [5] X Research Sources But they are also more expensive.
- This information can be used to determine what heart rate should be when you burn the most fat and calories in your fat-burning zone.
- The max oxygen test is said to be one of the most reliable and accurate test methods for heart rate exercise. [6] X Research Sources You can test your oxygen max at gyms, some labs, and private clinics.
- For example, if you feel short of breath while talking, you need to reduce the intensity of your practice. If you can talk comfortably, you’re not practicing enough.
- You can say a short sentence without any problem.
Apply fat burning zone in fitness
- Incorporate moderate-intensity activities and hit your fat-burning zone for about half an hour. Activities can include: walking slowly, cycling or swimming. However, this will be different for each person.
- Besides, choose a few activities that increase your heart rate at a high intensity. While this isn’t in the fat-burning zone, you can burn more calories and increase the amount of exercise that gets your heart rate up. [9] X Research Source
- In short, the more calories you burn above your fat-burning zone (aerobic/heart rate zone) the more intense you must train. [10] X Source of Research However, total calories burned also depends on the duration of exercise and if you train at a low intensity then you have to train for a longer period of time.
- In addition, you must achieve at least 150 minutes of moderate-intensity activity per week. [11] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Incorporate strength training at least 2 days a week for at least 20 minutes. [13] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Strength training activities include: weightlifting, calisthenics (push-ups or pull-ups) and compound exercises.
- Talk to your coach about your goals. The goal is to lose weight? Or gain muscle? This will help them tailor their program to meet your needs.
- Also ask how you can use the fat-burning area most effectively.
Advice
- Many fitness or health centers can perform maximal oxygenation tests, although they may have to pay a fee for that test.
- Note that although more calories are burned from fat in the fat-burning zone, the total calories burned may be less because more intense activities burn more calories.
- Consider buying a heart rate monitor. Not only will this help you tailor your fat-burning zone, but it will also give you the tools and data to help you hit a specific area with any given exercise.
- Contact a personal trainer to design an exercise that will help you achieve your goals most effectively whether you want to lose weight, gain muscle, or increase your cardio intensity.
Warning
- Always consult your doctor before starting an exercise program. Remember that if you feel a little dizzy, nauseous, or in pain, stop exercising immediately.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
This article has been viewed 11,804 times.
The fat burning zone is defined as the process by which your body converts fat into energy. [1] X Research Source When exercising in the fat-burning zone, about 50% of the calories burned are fat. At more intense exercise, only about 40% of calories are burned from fat. [2] X Research Source If your fitness goal is to lose weight, then identify a fat-burning zone and keep training in that area to maximize fat burning. [3] X Research Sources Fat burning zones vary from person to person, but can be helpful when you’re looking to tailor your training intensity based on your heart rate.
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