# Target Heart Rate Zone For Weight Loss

### Target Heart Rate Formula - Exercise for

Target Heart Rate Formula. What is your target heart rate? To calculate your heart rate zone, you must first determine your average maximum heart rate. The maximum heart rate calculation is a basic calculation of 220 minus your age. So,if you are 45 years old, your average maximum heart rate would be 220 – 45 = 175 beats per minute. To calculate the target heart rate, or heart rate during exercise, you will be finding a range based on a percentage of your average maximum heart rate. Simply divide your targeted heart rate by 6 to get a 10 second interval. You can use this interactive target heart rate calculator to determine your range. Checking Your Heart Rate. Verify this is within your 10 second target heart rate zone. You can also purchase a heart monitor to measure your heart rate as you exercise. more...

### Free Target Heart Rate Chart - Exercise 4 Weight Loss

Free Target Heart Rate Chart. This target heart rate chart shows the maximum or average heart rate. So, find the age that you are closest to in the target heart rate chart below. This will give you the approximate heart rate zone for your exercises. Use the chart below to find target heart rate. Your max heart rate is 220 minus your age.  The 60 second heart rate is 50% (for the minimum) of your max heart rate and 85% (for the maximum). The min and max 10 second heart rate range is the 60 second (for min/max) divided by 6.  For your exercise routine, you want your heart rate between the min and max - this is your heart rate zone.  This is okay so long as you do not exceed your maximum heart rate. How to Check Your Target Heart Rate. Write down your 10 second rate from the target heart rate chart above and keep this handy while you exercise. more...

### How to Lose Weight on the Treadmill

Segment 1: duration 30 seconds, incline 1.5% and speed 2mph. Segment 2: duration 30 seconds, incline 1.5% and speed 2.5mph. Segment 3: duration 30 seconds, incline 1% and speed 3mph. Segment 4: duration 30 seconds, incline 0.5% and speed 3.5mph. Segment 6: duration 30 seconds, incline 0.5% and speed 3.5mph. Segment 7: duration 30 seconds, incline 1% and speed 3mph. Segment 8: duration 30 seconds, incline 1.5% and speed 2.5 mph. Segment 1: duration 30 seconds, incline 2.5% and speed 4mph. Segment 3: duration 30 seconds, incline 2% and speed 5mph. Segment 8: duration 30 seconds, incline 2.5% and speed 4.5 mph. more...

### How to calculate target heart rate zone? - Polar USA

60-70% of maximum heart rate (Zone 1) 70-80% of maximum heart rate (Zone 2) 80%+ of maximum heart rate (Zone 3) Your estimated maximum heart rate is 220 minus your age. Maximum heart rate * 0.6. Your heart rate zones are: Zone 1:  Heart rate between Maximum heart rate * 0.6 and Maximum heart rate * 0.7. Zone 2:  Heart rate between Maximum heart rate * 0.7 and Maximum heart rate * 0.8. Zone 3:  More than Maximum heart rate * 0.8. Maximum heart rate  * 0.6 = 190 * 0.6 =114. Maximum heart rate *  0.7 = 190 * 0.7 =133. Maximum heart rate * 0.8 = 190 * 0.8 = 152. Heart rate zone. more...

### The Truth About the Fat Burning Zone for Weight Loss

If so, you've probably heard, or been told, that for best weight loss results you should work in your " fat burning zone " which is about 60% to 70% of your maximum heart rate or at a light to moderate intensity . While lower intensity workouts are great for beginners and for great for building endurance, you need to work harder for some of those workouts if you really want to lose weight . The Truth About Your Fat Burning Zone. However, at higher intensities (70-90% of your maximum heart rate ), you burn a greater number of overall calories, which is what matters when it comes to losing weight. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or interval workouts , which are a great way to burn calories and build endurance. So, if you want to lose weight, what should a cardio program look like? If you're doing 5 cardio workouts a week, you might have one high intensity workout, one lower intensity workout and then two somewhere in the middle. Let's say you're a beginner and you're trying to figure out just how to put together a cardio program that lets you slowly build endurance while getting you a little out of your comfort zone, which will help burn more calories. more...

### Find Your Target Heart Rate Zones for Quick Weight Loss

How to Get "in the Zone" for Faster Weight Loss. But honestly, grasping the metal sensors with sweaty hands is never a pleasant experience, and often it can't even find my pulse. And while that sounds pretty cool, it's not so cool if the person wearing it doesn't know what the numbers mean. When she mentioned the term "workout zone," I looked at her with a blank stare. I did, and it's true, running my hardest on a treadmill with a mask on wasn't the most pleasant experience. more...

### Target Heart Rate Zone Calculator - Fitness for Weight Loss

Target Heart Rate Zone Calculator. Find out what your heart rate should be at different intensities of exercise: light, moderate, hard, and very hard intensity exercise. The results are based on your age and resting heart rate. Do not use this calculator if you are taking any medication that may affect your heart rate. Note: This calculator uses the Karvonen formula and ACSM classifications of exercise intensities. These are estimates of your heart rate zones and should be used only as a guideline. Fitnessfor Weight Loss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. more...

### Target Heart Rate Training Zones

This zone keeps you at a comfortably low intensity and is a good choice as a warm up or for beginners because it helps you develop aerobic fitness for more intense exercise . Moderate Intensity : 70% to 80% This zone kicks up the intensity, improving your body's ability to transport oxygen throughout the body and conditioning your heart. This Endurance Workout is a good example of moderate intensity cardio. High Intensity : 80% to 90% This High Intensity Aerobic Intervals Workout offers an example of a higher intensity workout. Working at this level means you're working as hard as you can, as in all-out sprints or very high intensity interval training . More about setting up a mix of low, medium and high intensity workouts . more...

### Target heart rate - Walking with Attitude

Home » Fitness Tools » Heart Rate Training Zone Calculator. Heart Rate Training Zone Calculator. Heart rate during exercise is important to monitor because it's related to intensity. When you exercise, you want your heart rate (measured in beats per minute) to be at a level that's effective for you to achieve your fitness/weight loss goal and more importantly that's safe! Use the calculator below to determine your target heart rate ranges for each zone. Healthy Heart Zone Every day for 30mins minimum. This is the perfect zone if you are sick or simply out of shape. Anything above 75% of your Max Heart Rate is a great for weight loss. 75%-80% of your Max Heart Rate is ideal simply because you can maintain for a longer period of time ie 60 minutes which makes it very effective for burning calories! more...

### Truth About Heart Rate : Target Heart Rate, Monitors, and More

The Truth About Heart Rate and Exercise. TRUE OR FALSE: Resting heart rate is a good indicator of aerobic fitness. "For most people, a normal resting heart rate is between 60 and 90 beats a minute," Coyle says. "Both a couch potato and a highly trained marathoner could have a heart rate of 50 to 60," says Benjamin D. TRUE OR FALSE: Maximum heart rate declines with age. As we all know, exertion makes the heart beat faster, and the greater the exertion, the faster the heart rate. "Maximum heart rate is unrelated to exercise training," Hirofumi Tanaka, Ph D, tells Web MD. Regular exercise can lower your resting heart rate, but it does nothing to slow the age-related decline in maximum heart rate. more...

### Target Heart Rate : Your Built - in Exercise Guide

Target Heart Rate: Your Built-in Exercise Guide. Learn how to calculate and reach your target heart rate. Target Heart Rate: Setting Your Pace. "There is no one target heart rate for everyone. Target Heart Rate: Your Personal Range. Then multiply the maximum heart rate by .65 — this is the low end of your range — and by .85 — this is the high end of your range. The two numbers make up your target heart rate zone. As an example, a 30-year-old would subtract 30 from 220 and get 190 for the maximum heart rate. To find the low end of the target heart rate zone, multiply 190 by .65 for 124. Therefore, the target heart rate zone for a 30-year-old is 124 to 162 beats per minute. Even within the target heart rate zone, variation is important. Checking Your Target Heart Rate. Target Heart Rate: The "Fat-Burning Zone" more...

### Target Heart Rate Calculator - Free Diet Plans and Weight

TARGET HEART RATE CALCULATOR. How to Use The Right Target Heart Rate. Maximum Heart Rate is a measure of the maximum number of times your heart can safely beat per minute (BPM). Your heart rate can be measured by using two fingers on your pulse (either at the neck, or on the wrist). This will give you your heart rate BPM. Some exercise machines will calculate heart rate (although this can sometime be inaccurate). The most accurate way of measuring heart rate is to use a Heart Rate Monitor (uses a chest strap or wrist strap). Ideal Heart Rate For Fat Burning. However most people agree that a heart rate of 60-70% of your maximum is best when you are aiming to burn fat and are on a reduced calorie diet. However - higher heart rates burn more calories in a shorter period of time, and provide a metabolism boost (afterburn) but during the exercise activity fewer calories are burned from fat. Development and validation of exercise target heart rate zones for overweight and obese pregnant women. more...

### Trainer Q and A : Does The 'Fat - Burning Zone

Trainer Q&A: Does The 'Fat-Burning Zone' Really Exist? Q: Does the 'fat-burning zone' really exist? Should the heart rate chart and fat-burning zone really dictate your overall effort? The body does rely on different substrates during exercise according to the exercise intensity. At a lower intensity level, the body relies more on fat as a fuel source as it more time to breakdown fat and convert it to energy (a longer process). The preference for fat at lower levels of intensity has created the fat-burning zone - an intensity at which the highest percentage of calories burned are coming from fat. While the lower intensity exercise may burn more fat, following the chart verbatim shouldn’t be the main focus of your workout program. “You may burn a little more fat during exercise, but if a calorie deficit isn't present, then it will all even out in the end you won't lose much fat at all.” In lower intensity programs, the overall calorie burn during a workout will be lower than a high intensity workout - regardless of whether those calories come from fat or carbohydrates. more...

### The Fat Burning Zone Myth : Don't Be Fooled

The idea is if you keep your heart rate in the “fat burning zone,” which is roughly 55% to 65% of your workout to optimally burn fat ., then you will magically burn more fat than at higher levels of exercise intensity. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal. The Fat Burning Zone Confuses Absolute vs. To understand the fat burning zone myth, you need to understand how your body uses energy during exercise. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen. So why the heck would you want to workout so hard if you burn so little fat? The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs. So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs. But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity. The Fat Burning Zone Has No Afterburn Effect. When you exercise at low exercise intensities, you burn very few calories after the exercise is completed. 4 calories for the sprinting group during the exercise. 3 During high intensity exercise, you are burning primarily glucose, but after is when you burn the fat. This is the crux of the fat burning zone myth and the afterburn effect. While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach. more...

### Aerobic Exercise Intensity and Target Heart Rate

The “target” heart rate zone is between 65-85% of your maximum predicted heart rate. To calculate their target heart rate zone (65-85%): Max heart rate  x  target % = Target Heart Rate. This person’s target heart rate zone is 107 bpm to 140 bpm.  Use this chart to estimate your heart rate in bpm for each intensity zone. Using “Target Heart Rate” to Guide Exercise Intensity. The Target Heart Rate Zone (65-85% of Maximum Heart Rate) is an area of moderate intensity activity that leads to improvements in your aerobic capacity and burns fat. Exercising below this zone (50-65% of Maximum Heart Rate) is the Fat Burning Zone, because at this intensity, fat is metabolized for energy use at a higher rate. The High Intensity/Anaerobic Zone (85-100% of Max Heart Rate) is recommended for highly fit individuals, such as athletes. Individuals may use this zone as part of “interval training”, where your heart rate reaches the High Intensity Zone for a short period (less than 60 seconds) and is allowed to recover to the Target Heart Rate Zone (65-85% of Max Heart Rate) for a period of time (60 seconds to 4 minutes). You can use a heart rate zone of less than 50% of Max Heart Rate to guide your warm-up. more...

### Walking with Attitude

Home » Fitness Tools » Heart Rate Training Zone Calculator. Heart Rate Training Zone Calculator. When you exercise, you want your heart rate (measured in beats per minute) to be at a level that's effective for you to achieve your fitness/weight loss goal and more importantly that's safe! Use the calculator below to determine your target heart rate ranges for each zone. Healthy Heart Zone Every day for 30mins minimum. This is the perfect zone if you are sick or simply out of shape. Perfect zone for overall cardiovascular fitness and increasing overall muscle strength. Anything above 75% of your Max Heart Rate is a great for weight loss. 75%-80% of your Max Heart Rate is ideal simply because you can maintain for a longer period of time ie 60 minutes which makes it very effective for burning calories! You are working hard in this zone and your breathing is heavy - when you reach the Anaerobic your body cannot remove lactic acid as quickly as it produces it - this is where you ‘feel the burn baby’! You should only venture into this zone if you are very fit and even then for a short period of time. It is important to know that medications ie for blood pressure may alter your heart rate response to exercise. Thankyou for the inspiration of this website Kate, I have never walked with so much ATTITUDE and motivation. more...

### Training with Heart Rate

February is American Heart Month , and in recognition, we are promoting ways to incorporate heart rate training into your overall health and fitness goals. Monitoring your heart rate is simple and will help guide you towards the right intensity at which to train. Heart rate is measured by BPM (beats per minute) and is used to measure your fitness level and exercise intensity. Based on your target heart rate, find the zone that matches your fitness goals. To get the most out of your workout, whether it’s casual or intense, you need to stay within your target heart rate zone. Calorie Burn: 3-7 per minute. Calorie Burn: 7-12 per minute. Calorie Burn: 12-17 per minute. Calorie Burn: 17-20 per minute. Calorie Burn: 20+ per minute. You are able to view your minimum, maximum and average heart rate per workout including total time in each target heart rate zone. more...

### The Best Ways to Lose Weight With Heart Rate Zone Workouts

The Best Ways to Lose Weight With Heart Rate Zone Workouts. The first is the healthy heart zone and is targeted at keeping your heart rate at 50 to 60 percent of your maximum heart rate. This is also touted as the fat-burning zone, as most of the calories burned at this heart rate come from breakdown of fat stores. Exercise in the fitness zone is consistent with a heart rate of 60 to 70 percent of your maximum heart rate. The higher the heart rate, the more calories you will burn. This zone does increase cardiovascular benefits as well as burn more calories compared to the healthy heart zone, but it does not maximize either of those benefits. Training in this zone entails maintaining a heart rate of 70 to 80 percent of your maximum heart rate. The anaerobic zone is an extremely intense exercise zone with your heart rate functioning at 80 to 90 percent of your heart rate maximum. The redline zone consists of exercising at 90 to 100 percent maximum heart rate. Because the intensity is higher, there are more calories burned in this zone; however, only very elite athletes should attempt exercise at more than 85 percent of your maximum heart rate. Start at the healthy heart zone, and as your body and heart become more conditioned, gradually increase your intensity. more...

### BMI Calculator : Measure Metabolism, Target Heart Rate and

American Council on Exercise: "Resting Metabolic Rate: Best Ways to Measure It - And Raise It, Too." Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses, UNSW Press, 1996. "Determining Your Waist-to-height Ratio and Associated Health Risks," Coffee Break Training, No. Harvard Health Publications: "Abdominal fat and what to do about it." Harvard School of Public Health: "Healthy Weight," "Genes Are Not Destiny." National Heart, Lung, and Blood Institute: "Fat-free versus regular calorie comparison." This tool does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the Web MD Site. more...

### Target heart rate for weight loss

Find out your numbers for BMI, belly fat, healthy weight, target heart rate, interval training, and more. Heart Rate Training for Weight Loss. Within your target heart rate. Target heart rate for weight loss. Target Heart Rate. Find out how to your target heart rate zones can increase your metabolic rate and speed weight loss. Use the calculator below to determine your target heart rate. Anything above 75% of your Max Heart Rate is a great for weight loss. What Is My Target Heart Rate for Losing Weight? Understanding target heart rate for weight loss. more...

### Five Heart Rate Zones and Using Them in Your Workouts

You can get different fitness benefits by exercising in different heart rate zone. This zone is 50 to 60% of your maximum heart rate. Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat. This zone is from 60 to 70% of your maximum heart rate. You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate. You get the same health benefits and fat-burning benefits as the healthy heart zone. This zone is from 70-80% of your maximum heart rate. This zone is 80 to 90% of your maximum heart rate. Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout. The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone. The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes. While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein. more...

### Target Heart Rate for Weight Loss

Target Heart Rate for Weight Loss. If you exercise with correct heart rate, you can lose weight fast. During exercise, the pulse rate increases as the heart has to work faster. So, you can find the Maximum Heart Rate (MHR) for yourself by actually measuring it during exercise (treadmill stress testing). MHR is the fastest rate at which your heart can contract in a minute to pump blood without getting damaged. You can calculate your target heart rate with the help of MHR. Target Heart Rate to Lose Weight. You can maintain your weight by working with a healthy heart rate or you can even reduce body fat percentage by working in this healthy zone. So, if you want to lose weight fast, about 60 to 70% of your MHR can be your target heart rate during exercise. more...

### Heart Rate Zones – Calculate Now

Maximum Heart Rate     Calculate MHR     Calculate HRR and Zones. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age) and for a 20 year old is 200 (220-20). Maximum Heart Rate equals: For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm. Calculate your Maximum Heart Rate. Knowing your MHR, and your RHR (resting heart rate) is essential if you wish to train effectively. You obtain different benefits as you progress through the different subzones in your heart rate reserve. Your Heart Rate Reserves and Training Zones. Calculate your Heart Rate Reserve and Training Zones. more...