How to Get the Most Fat Burning Power From Your workout
If you want your workout to burn fat you need to follow some simple rules, and keep your heart rate in the fat burning zone. It’s not as hard as you might think. Just follow the formula below to find out what your fat burning heart rate is, and stay close to that fat burning heart rate when you’re working out.
Best heart rate for fat burning: 220 - your age then minus 30% of that number. Example 220 – age (45)= 175 - 30% = 122 is your fat burning heart rate
Choosing a workout and intensity level to reach your fat burning zone will depend on your fitness level. If you are an avid runner, for example, you’ll need to run faster to reach your fat burning zone than someone just getting into running. Here are a few ideas for every fitness level.
FOR BEGINNERS: Many everyday activities offer low heart rate, fat-burning opportunities. Some good ones:
Park at the back of the parking lot and walk to the entrance
Walk the dog instead of simply tossing him a ball
Ditch your car and walk or ride your bike to lunch instead of driving
When there are stairs, take them!
FOR RUNNERS: Long, slow distance runs will keep you in the fat-burning zone for your entire workout. A few things to keep in mind:
Slow is the key word here. Keep your pace moderate enough to remain in your target heart-rate zone (60% to 70% of your max heart rate)
Consider doing a brisk walk at first—especially if you’re new to running. As your fitness level builds, you’ll be able to trade in your walk for a steady jog, without coming out of the fat-burning zone.
Aim to complete a long, slow distance run 3 to 5 times per week.
Don’t increase your weekly total mileage by more 10% each week. You run the risk of an over-use injury when packing on too many miles.
FOR GYM LOVERS: For maximum fat-burning results, try this simple 1/3 routine.
Perform three cardio exercises for an equal amount of time—spend 10 minutes on the treadmill, 10 minutes on the rowing machine, and 10 minutes on the elliptical, for example.
Stick with a moderate intensity level, making sure to keep heart rate below Zone 3 or within the Wahoo Fitness Burn Zone (60% to 70% of your max heart rate)
Do this workout 3 to 5 times per week, and mix in different types of cardio exercises to keep things interesting!
- maryann stanger