What Is Your Fat Burning Heart Rate?

What do you think is a more effective for weight loss, walking for 30 minutes or playing racquetball for 20 minutes? The answer lies within the question “Which one keeps you within your fat burning heart rate?” and that answer may surprise you.

When first contemplating this question one is temped to immediately think that it is the racquet ball since it is more physically demanding, even though it is for less time. However you would be wrong.

Thirty minutes of walking at a 15 minute mile pace and 20 minutes of moderate level racquetball burn about the same amount of calories. If you increase the racquetball to 30 minutes also you can burn approximately 100 additional calories but your heart rate will be much higher.

So what’s wrong with a higher heart rate? Nothing, if you are seeking to increase your cardiovascular fitness but if you are seeking to burn fat then you could be very counter productive to your efforts. That is because racquetball and other super vigorous activities may be pushing your heart rate right out of your fat burning heart rate.

You Just May Be Working Out TOO Hard.

I know you are saying to yourself, “Too hard? I didn’t know there was such a thing?” Well that’s what I thought the first time I started researching fitness years ago.

As it turns out there is such a thing as working out to the point that your body is burning more carbs than fat for fuel. There is even a point where your body burns its own muscle instead of fat for fuel.

To burn fat you want to keep your heart rate between 60% & 80% of your maximum heart rate. That is where you will burn the most fat. 

What Are The Heart Rate Zones?

Healthy Heart Zone – 50% - 60% of your maximum heart rate. Up to 85% of the calories burned in this heart rate zone are fat calories! This is a great target heart rate range for those beginning to work out as there activities in this range have a low risk of injury. It decreases fat, cholesterol and blood pressure. You should still be able to talk fairly easily while doing activities at this heart rate.

Fat Burning Zone – 60% - 70% of your maximum heart rate. 85% of the calories burned in this range are also fat calories. The benefits are the same as in the heart healthy zone only you burn more calories in this heart range.

Aerobic Zone – 70% - 80% of your maximum heart rate. More calories are burned in this range but only 50% of them are fat. This is the best range for endurance training. The aerobic zone is also the best zone for improving cardiovascular and respiratory systems.

Anaerobic Zone – 80% - 90% of your maximum heart rate. Working out in this zone burns lots of calories but only 15% of them are from fat. The remaining about of calories burned in this zone is from carbs in your system and glycogen stored in your muscles. This is the zone in which lactic acid is produced and the body can’t remove it faster than you are producing it. This is a performance training zone. People work out in this zone to improve their lactic acid threshold and their VO2 maximum (the highest amount of oxygen you can consume during exercise. Tip: if you are working out to the point that you are completely out of breath you are at or above this heart rate zone.

Red Line Zone – 90% - 100% of your maximum heart rate. This is a danger zone and you should only work out in this zone for brief periods of time and only if you are in supreme physical condition.

How Do You Figure Out Your Maximum Heart Rate?

You find your maximum heart rate by take 220 – your age. Multiply that number by 60% & 70% to find out your fat burning heart rate range.

For more help in achieving your fitness goals talk to personal fitness trainer and owner of Physzique Personal Fitness, Zach Hunt.