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Fat Burning Target Heart Rate Formula:
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The fat burning target heart rate represents the optimal intensity level where your body utilizes fat as its primary fuel source during exercise. This zone typically corresponds to 60-70% of your maximum heart rate.
The calculator uses the fat burning formula:
Where:
Explanation: This calculation helps determine the heart rate range where your body most efficiently burns fat during cardiovascular exercise.
Details: Training in your fat burning zone improves metabolic efficiency, enhances endurance, and promotes weight management by teaching your body to utilize fat stores more effectively as an energy source.
Tips: Enter your maximum heart rate (MHR) in beats per minute. If you don't know your MHR, you can estimate it using the formula: 220 - your age. The value must be valid (MHR > 0).
Q1: Why is 60% of MHR considered optimal for fat burning?
A: At this moderate intensity, your body has sufficient oxygen availability to utilize fat as the primary fuel source rather than carbohydrates.
Q2: How long should I exercise in the fat burning zone?
A: For optimal results, aim for 30-60 minutes of continuous exercise in this heart rate zone, 3-5 times per week.
Q3: Can I burn fat at higher heart rates?
A: While you may burn more total calories at higher intensities, the percentage of fat burned decreases as your body shifts to carbohydrate metabolism.
Q4: How accurate is the 220-age formula for MHR?
A: It's a general estimation. Individual maximum heart rates can vary by ±10-20 bpm due to genetics, fitness level, and other factors.
Q5: Should I only exercise in the fat burning zone?
A: While beneficial for fat metabolism, incorporating higher intensity intervals can improve overall cardiovascular fitness and calorie expenditure.