Weight loss tips: Find out your 'fat burning zone' to stay fit

Finding your fat-burning zone involves determining the heart rate range at which your body burns a higher percentage of calories from fat compared to carbohydrates.

Melanson＊s research team in 2002 carried out a study that compared healthy men and women aged 20每45 with identical caloric expenditures at a 40 percent VO2 max training intensity to a 70 percent VO2 max intensity. There was no difference in net fat loss between the low and high intensity groups at the 24-hour mark

Here are five ways to find it .

1. Calculate Your Maximum Heart Rate (MHR)

MHR is roughly estimated as 220 minus your age. For example, if you are 30 years old, your estimated MHR would be 190 beats per minute (bpm).

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2. Determine Your Fat-Burning Zone

The fat-burning zone typically ranges from 60% to 70% of your MHR. To find the lower end of this range, multiply your MHR by 0.60. To find the upper end, multiply your MHR by 0.70.

3. Example Calculation

If your MHR is 190 bpm (for a 30-year-old), your fat-burning zone would be: Lower end: 190 bpm * 0.60 = 114 bpm Upper end: 190 bpm * 0.70 = 133 bpm

4. Monitoring Your Heart Rate

Use a heart rate monitor or take your pulse periodically during exercise to ensure you are within your fat-burning zone. Adjust your exercise intensity to stay within this range. It typically corresponds to moderate-intensity aerobic exercise.

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5. Understand the Benefits and Limitations

Exercising in the fat-burning zone can help increase fat metabolism, but higher intensity exercise burns more overall calories. The fat-burning zone concept is a general guideline and individual results may vary.

By following these steps, you can determine and utilize your fat-burning zone effectively during exercise to achieve your fitness goals.