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Heart Rate To Burn Fat Calories

October 10, 2017 | Heart Rate

If exercise is part of your strategy for losing weight, keeping accurate tabs on your heart rate is essential to achieving success. The fitness world is abundant with philosophies and theories on the many benefits of exercise. Some of the most popular of these demonstrate that periods of elevated heart rate activity can help rid your body of unwanted fat.

Most of these schools of thought state, more or less, that “if you want to lose weight, simply burn more calories than you consume.” While this is true for some people, it may not be true for others depending on your general health, your age, your state of physical fitness and your preferred mode of exercise.

This is why long sessions of cardiovascular exercise such as running on a treadmill or riding a stationary bicycle do not always render optimal weight loss results. Although calories are burned during these activities, they are not always calories stored in fat, and can actually be calories that are essential components of muscle tissue. This is why workouts that focus on monitoring your heart rate for short bursts of activity are gaining popularity among people concerned with maintaining a healthy weight.


Burn Fat Calories, Not Muscle Calories

Scientific results demonstrate that your body burns fat while engaged in endurance training, and when recovering from said exercise it burns glycogen, which is energy in the form of sugar stored in your muscles. Conversely, while performing sprint-based exercise, your body burns glycogen for fuel during activity, yet while recovering it burns fat for fuel. For this reason, many long-distance endurance athletes appear thin, almost emaciated and some inexplicably hoist a layer of fat around their midsection.

Meanwhile, sprinters and other athletes that train for quick bursts of activity enjoy toned, muscular physiques. Fitness and nutrition experts are proving that intense bursts of activity interspersed with brief periods of rest are more effective that uninterrupted endurance training when it comes to losing fat-based weight.


Elevate Heart Rate and Decrease Fat Weight

Since fat loss rather than endurance conditioning is your goal, it is important to build your workouts around your heart rate’s fat burning zone. This target area is 60 to 70 percent of your maximum heart rate – the most times your heart should beat per minute. The medical community at large agrees that this number is determined by age.

To determine your maximum heart rate, simply subtract your age from the number 220. For example, if you are 34 years old, your maximum heart rate is 186 beats per minute (BPM). Since your fat burning zone is approximately 60 to 70 percent of this number, in the above case that would be anywhere between 111 and 130 BPM.

Once you have determined your fat burning zone, you will need to achieve these BPMs for specific periods during your workouts. The best way to accurately monitor your heart rate while exercising is to use a form of wearable tech that displays up-to-the-second numbers in real time. Otherwise, maintaining movement and/or catching your breath while fumbling for your pulse and counting your BPMs will render sporadic results.


Utilize Wearable Tech to Target Fat Burn

Once you have pinpointed your heart rate’s fat-burning zone, it’s time to direct your exertion towards the high end of that range during intense bursts of exercise. You can do this by using wearable tech that monitors your heart rate and relays it to your smartphone.

Choose a dynamic exercise that suits you – it can be running, cycling, burpees, kettlebell complexes, bodyweight exercises, jumping jacks and so on.

Begin exercising until you reach your fat burning heart rate BPMs and continue the activity for a minimum of 30 seconds and a maximum of 45 seconds. Take a brief period of rest for one to two minutes, or until your heart rate dips below your fat burning zone and you can speak without difficulty.

Then, repeat the process being sure to monitor your BPMs through your smart garments or other wearable tech to make sure you are working within your fat burning zone. This is important because if you are working below your fat burning zone, it’s basically effort wasted and if you are exerting yourself over your fat burning zone you’ll be burning muscle calories instead of fat calories.

Dr. Daniel Pompa – a heart-rate fitness expert – demonstrates that you only need to repeat this cycle three or four times per exercise session to achieve optimal fat burning results. You can start celebrating now, because this means no more grueling hours of repetitive, mind-numbing exercise in an inefficient effort to burn fat.

The type of fat burning exercise described above is known as high-intensity interval training (HIIT), sprint training and/or burst training. Paired with the convenience of wearable tech such as SKIIN undergarments, you can create a laser-focused plan to achieve a healthy physique – while keeping track of your body’s optimal fat burning heart rate.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.