The fat-burning zone, also called the heart rate fat-burning zone, is a concept that has long fascinated fitness enthusiasts and those seeking to lose weight.
Many people believe that finding this secret sweet spot of exercise intensity is the key to losing extra weight since it promises to maximize fat burning.
However, what exactly is the fat-burning heart rate zone, and how can you effectively target it in your workouts? You’ll learn about how your body uses fat as fuel when exercising and working out.
We’ll also look at how heart rate and metabolism are related and why you should also increase your heart rate to the rigorous zone from time to time, even though you’ll always want to focus on fat.
So, understanding how to leverage the fat-burning zone will help you get the most out of your workouts and reach your fitness goals.
Table of Contents
What is the Fat-burning Zone?
Your heart rate shows the intensity of the activities or exercises you’re doing. You typically have a heart rate of 60–100 bpm while sitting or lying down. Now, this rate refers to your resting heart rate.
Furthermore, your heart rate will often be around 50% of its maximum when you’re peacefully unwinding in your sitting room. However, if you run up the stairs, it will soar to about 90% of its maximum or even higher.
So, your fat-burning zone, or fat-burning heart rate, is one where you sustain from 60% to 70% of your maximum heart rate. At this intensity, about 65% of all the calories you’re burning originate from fat as the energy source.
However, if you do something like jog or take a brisk walk, your exercise intensity will likely increase to about 70% to 80% of your maximum heart rate. In this case, roughly 45% of the calories you burn will come from fat.
Generally, working out or exercising in your fat-burning heart rate zone leads to fat loss. Other heart rate zones are:
- Target heart rate
- Moderate heart rate
- Resting heart rate
- Maximum heart rate
How To Calculate Your Fat-burning Heart Rate Zone
There’s a specific standard used to calculate your fat-burning heart rate zone. It’s usually determined by your maximum heart rate.
Meanwhile, it’s not ideal to use this standard equation to determine the safe heart rate of a child. Now, your fat-burning rate is approximately 70% of your maximum rate. Your maximum heart rate is the maximum number of times your heart should beat while engaging in an activity.
So, subtract your current age from 220 to calculate your maximum heart rate. For instance, a 40-year-old’s maximum heart rate would be 220 minus 40, or 180. That’s 180 beats per minute.
To calculate your fat-burning heart rate zone, identify the upper and lower limits. Remember, the upper limit is 70% of your maximum heart rate, while the lower limit is 50% of your maximum heart rate.
Therefore, a 40-year-old’s fat-burning heart rate zone will be between 90 (50% of 180) and 126 (70% of 180) beats per minute. Those who want to improve their cardiovascular strength and endurance frequently use higher-intensity training.
At the same time, people training for performance gains typically workout at 70–85% of their maximum heart rate, sometimes referred to as the cardio zone.
Read Also: How Long Will It Take You To Run a 5K?
Calculate Other Heart Rate Zones
Experts advise that you work at 70-85% of your maximum heart rate while engaging in rigorous activity.
Meanwhile, an average heart rate is between 50 and 70% of your maximum heart rate.
Fat-burning Heart Rate Chart
Note that as you get older, your fat-burning rate zone will likely reduce. The chart below explains different heart rates according to various ages.
| Age | Target Heart Rate (50-85%) | Maximum Heart Rate (100%) |
| 20 years | 100-170 bpm | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
Remember, some medications can influence your heart rate. So, consult your doctor if you have any concerns.
Measuring Your Heart Rate
Nowadays, there are many tools with which you can calculate your heart rate while exercising or going about your daily activities. This way, checking your heart rate has become easier.
1. Wrist monitor
Worn on the wrist, wrist monitors are watch-like wristbands that monitor your heart rate. Because of their simplicity, they have become popular over the years.
We love this device because it monitors your heart rate constantly. So, you wouldn’t need to pause your activity and record it.
At the same time, some wrist monitors can measure the calories burned, floors climbed, the distance of your workouts, and your daily steps while still providing you with time like a normal wristwatch.
2. Traditional tracking
This is the oldest and most affordable way to calculate your fat-burning heart rate zone. Primarily, it involves using your fingers to track/measure your pulse.
To do this, you must stop your workout and position your finger at a pulse point on your chest, wrist, or neck. Then, count your heartbeats for 60 seconds.
Otherwise, count it for 30 seconds and multiply the result by 2. Whatever you get is your heart rate.
3. Chest strap monitor
This type of fat-burning heart rate zone monitor is often strapped around the chest while recording your heart rate during exercise. Some brands allow you to have a more comprehensive view of your exercise by sending your heart rate to a supported device, usually a wristwatch
Meanwhile, these straps are adjustable to accommodate different body sizes. Chest strap monitors are suitable for use during activities like swimming.
Before making a purchase, it’s crucial to carefully examine all of the features. Certain gadgets can withstand being immersed in water because they are waterproof.
Others can only be used in water briefly since they’re water-resistant.
Choosing a Fat-burning Workout
The perfect workouts or exercises to help you reach your fat-burning zone differ by individual. However, monitoring your heart rate while engaging in various activities involves achieving significant results.
Maintain moderate activity to burn fat. Also, you are likely working at a high intensity if you find it difficult to talk while exercising.
At the same time, you’re probably working at a moderate level and in your fat-burning zone if you can sustain a conversation despite being a little out of breadth.
Below are the workouts that can help you attain your fat-burning zone:
- Ballroom dancing
- Tennis (doubles)
- Cycling (under 10 miles per hour)
- Water aerobics
- Brisk walking
- Slow jogging
- Biking outdoors (moderate space)
- Swimming (moderate space)
- Stationary bike
- Pickleball
- Hiking (moderate space)
- Golf (without a cart)
- Gardening
- Elliptical machine
Although you may be more focused on fat, from time to time, ensure you increase your heart rate into the rigorous zone. Unlike moderate activities, working harder gives you a stronger cardiovascular system while burning enough calories.
Like switching up your walking and running sessions, interval training can also be an excellent way to improve your cardiovascular fitness and help you lose weight.
Bottom Line
Although it is a valuable tool in your fitness arsenal, the fat-burning zone is not the only way to lose weight. You can adjust your workouts to meet your specific objectives by understanding the varying intensities at which your body burns fat.
Remember that the best workout regimen is one you can maintain and enjoy. Most importantly, ensure you eat a balanced diet, stay active, and listen to your body—regardless of whether you decide to target the fat-burning zone or opt for higher-intensity exercises.
Combining knowledge of your heart rate zone with a comprehensive training routine will help you reach your weight loss and health objectives faster.