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Exercise that makes you reach your fat-burning heart rate can help lead to fat loss. Your specific fat-burning heart rate can depend on factors such as your age.
Your heart rate can help you measure the intensity of your exercise. For most people, the heart beats between
When you work out in your fat-burning heart rate zone, the body shifts to relying more heavily on fat stores for energy, instead of using basic sugars and carbohydrates. This leads to fat loss.
Other heart rate zones include:
- resting heart rate
- moderate heart rate
- target heart rate
- maximum heart rate
Your fat-burning heart rate is at about 70% of your maximum heart rate.
Your estimated maximum heart rate is the maximum number of times your heart should beat during activity. To determine your maximum heart rate, subtract your age from 220.
For example, a 35-year-old’s maximum heart rate is 220 minus 35 — or 185 beats per minute.
To enter the fat-burning zone, they would want their heart rate to be 70 percent of 185, which is about 130 beats per minute.
Calculating other heart rate zones
Experts recommend working at
A moderate heart rate falls between 50 and 70 percent of your maximum heart rate.
When using the following chart, keep in mind that, in general, the older you are, the lower your fat-burning heart rate is likely to be. For example, if you’re 32, you’d want to use the higher number in the 31 to 35 range for your fat-burning heart rate.
| Age | Estimated fat-burning heart rate in beats per minute |
|---|---|
| 18 to 20 | 140 |
| 21 to 25 | 136 to 139 |
| 26 to 30 | 133 to 136 |
| 31 to 35 | 129 to 132 |
| 36 to 40 | 126 to 129 |
| 41 to 45 | 122 to 125 |
| 46 to 50 | 119 to 122 |
| 51 to 55 | 115 to 118 |
| 56 to 60 | 112 to 115 |
| 61 to 65 | 108 to 111 |
| 66 to 70 | 105 to 108 |
| 71 to 75 | 101 to 104 |
Certain medications may affect your heart rate, too, which is why it is important to speak with a doctor if you have any concerns.
A variety of tools are available on the market today that can help you measure your heart rate during exercise and even while doing everyday tasks. That said, you don’t necessarily need anything fancy to get your basic heart rate.
Traditional tracking
The cheapest way to measure your heart rate is to use your fingers to track your pulse. You’ll first need to stop exercising and place your finger over a pulse point on your neck, wrist, or chest.
Count your heartbeats for
Wrist monitor
Wristband heart rate monitors have become popular in recent years because they strap onto the body just like a normal watch.
The advantage over traditional tracking is that your heart rate is continuously monitored and there’s no need to stop activity to record it.
Often, these types of devices also measure your daily steps, distance of workouts, calories burned, and floors climbed, all while giving you the time like a regular watch.
Chest strap monitor
Chest strap heart rate monitors strap around your chest and record your heart rate during exercise.
Some brands wirelessly send your heart rate to your compatible device, usually a watch, to get a more holistic view of your workout. These straps are adjustable to fit a variety of body sizes.
You can wear chest strap monitors during most activities, including swimming.
It is important to read all features carefully before purchasing. Some devices are waterproof, meaning they can be submerged in water. Others are water-resistant, which means they can be used for only short periods in the water.
What heart rate tracker is best for me?
The following factors may help you determine which monitor may be best for you:
- personal preferences and comfort levels
- your exercise of choice
- budget
- any features the specific device has
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The best workouts to get you into your fat-burning zone vary from person to person. The key is to monitor your heart rate during different activities to see where you land and go from there.
For fat-burning, stick with moderate activity. Try the
Here are some exercises that may help you reach your fat-burning zone:
- slow jogging
- brisk walking
- water aerobics
- cycling (under 10 miles per hour)
- tennis (doubles)
- ballroom dancing
While you may be focused on fat, it’s still important to elevate your heart rate into the vigorous zone from time to time. Working harder strengthens your cardiovascular system and burns more calories than moderate activity.
Interval training, like alternating periods of walking and running, can also be an effective type of workout that can help you lose fat and increase your cardiovascular fitness.
Besides exercise, there are other healthy habits you can start that may help you lose fat and reduce your overall weight.
Eat a diet that focuses on whole foods
Fruits and veggies should make up a lot of your plate. Whole grains, lean protein, and low-fat dairy are other good choices. Try shopping the perimeter of the grocery store, and avoiding added sugar and saturated fat that’s found in packaged foods.
Drink plenty of water
Juice and soda have added sugar and calories. If you don’t like plain water, consider flavoring it with artificial sweetener or a squeeze of lemon.
Take a look at portion sizes
Restaurants tend to give overly generous portions, so consider asking to have half your meal packaged up before you dig in. At home, choose a smaller plate for your meals. For example, serve your food on a salad-sized plate instead of a dinner-sized one.
Aim for slow and steady weight loss
Losing more than 2 pounds a week may not be healthy or sustainable. A doctor can help you determine your own weight loss goal and refer you to a dietitian for help.
If you’re new to activity, it can be helpful to take it slow. This can help avoid injury and burnout before increasing your intensity.
You’ll eventually be able to increase the intensity of your exercise and see even more cardiovascular and fat-burning benefits. Consistency and hard work pay off.
