Curious about how to burn more fat during your workouts?
Learning your target heart rate can help you reach your goals faster and smarter!
When it comes to losing fat, many people aim to work out in the “fat-burning zone.” But what is this zone, and how do you find it?
Here, we’ll explain what the fat-burning zone is, how to calculate your target heart rate, and why it matters for achieving your fitness and weight loss goals.
What Is the Fat-Burning Zone?
How it works
- Working out at a lower intensity helps your body rely on fat for energy, as fat is a slower-burning fuel source than carbohydrates. For most people, this zone is around 60-70% of their maximum heart rate (which is different for every person based on your age).
Quick Tip: A 2013 study in The American Journal of Clinical Nutrition found that moderate-intensity exercise burns more fat calories compared to higher-intensity sessions. To make the most of this, try walking, light jogging, or cycling.
Benefits of the Fat-Burning Zone:
- Easier to sustain for longer periods
- It encourages steady fat loss
- Helps improve your endurance and overall cardiovascular health
Where is your Fat-Burning Zone? How to Calculate Your Target Heart Rate
To find your target heart rate, start with your maximum heart rate.
The simple formula for your maximum heart rate is 220 minus your age.
- For example, if you’re 30, your maximum heart rate would be 190 beats per minute (bpm).
- Your fat-burning zone would then be between 60-70% of that number—in this case, 114 to 133 bpm.
Tracking Tip: If you’re unsure how to track your heart rate, fitness watches or heart rate monitor apps can make it easy. These tools help you check in real-time, so you can stay within your ideal range for fat burning.
Why Working Out in the Fat-Burning Zone Helps
For a Twist
- Research Insight: A study published in Obesity Reviews in 2015 found that moderate-intensity exercise, like brisk walking, is highly effective for both fat burning and heart health.
- Variation is Key: Mixing in occasional high-intensity intervals can further boost calorie burn and challenge your body.
This zone is especially helpful for those aiming for steady fat loss and improved endurance. It’s good to mix up your workouts. Different intensity levels challenge your body in unique ways.
Quick Tip: Mixing in high-intensity exercises, like short bursts of high-energy exercise, can add even more benefits by boosting overall calorie burn and preventing workout boredom.
Making the Most of Your Fat-Burning Zone
- To see the best results, aim for 30-45 minutes in your fat-burning zone a few times per week.
- Brisk walking, light jogging, swimming, and cycling are all great options.
- Use a heart rate monitor to track your fat-burning zone.
- Gradually increase your workout length - as you improve.
- Add a few higher-intensity workouts to change it up for your body.
Transform Your Workouts with Professional Guidance
At My Weight Loss Clinic, we know that achieving your weight loss goals is about more than numbers. Our team of experts can help you create a personalised exercise plan, optimise your fat-burning workouts, and stay motivated. Whether you’re just starting out or looking to take your fitness to the next level, we’re here to help.
Book a consultation with My Weight Loss Clinic today. With our support, you’ll find the best approach to fat-burning that suits your life and goals. Don’t wait—let’s make your journey to a healthier, fitter you start today!
Find Your Balance with Expert Help
Everyone’s body and lifestyle are different, so not every appetite suppressant works the same for each person. At My Weight Loss Clinic, we specialise in helping you find the best options for your unique needs. Our team of professionals can create a personalised plan that includes natural appetite suppressants, balanced nutrition, and the right guidance for lasting success.
Ready to take control of your hunger and your weight loss journey? Book your first consultation today at My Weight Loss Clinic, and let us help you find a balanced, effective path to a healthier you.
Further Reading – Medical References and Useful Sources
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight. The American Journal of Clinical Nutrition, 82(1), 41-48. Retrieved from https://doi.org/10.1093/ajcn.82.1.41
Hursel, R., & Westerterp-Plantenga, M. S. (2010). Catechin- and caffeine-rich teas for body weight control. International Journal of Obesity, 34(4), 556–569. Retrieved from https://doi.org/10.1038/ijo.2009.256
National Health and Medical Research Council (NHMRC). (2013). Australian Physical Activity and Sedentary Behaviour Guidelines. Retrieved from [https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines](https://www.nhmrc.gov.au/about-us/publications/a
Achten, J., & Jeukendrup, A.E. “Maximal Fat Oxidation During Exercise in Trained Men.” International Journal of Sports Medicine, vol. 24, no. 8, 2003, pp. 603-608. doi:10.1055/s-2003-43265. – this study examines the rate of fat oxidation at different intensities and supports the concept of a fat-burning zone, generally found at lower intensity exercise.
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