- Research suggests that generic charts showing an optimal heart rate for fat-burning are not accurate.
- According to an expert, you can calculate your own optimal heart rate more accurately with a heart rate monitor.
- Your diet and the type of exercise you do can also affect how much fat you burn.
According to an expert, generic fat-burning zone charts at the gym are inaccurate. However, you can calculate your own fat-burning zone using a heart-rate monitor and simple math.
The fat-burning zone refers to the heart rate at which you burn the most fat while exercising. The charts found in gyms typically suggest an ideal heart rate range for this, which can vary based on age.
Previous research reported by Insider revealed that target heart rate zones are not reliable indicators of fat burning. Instead, calculating your own personalized fat-burning zone is more likely to lead to effective results.
Isaac A. Chávez-Guevara, a fat-burning researcher and lecturer in the Department of Health Sciences at the Autonomous University of Ciudad Juárez, Mexico, shared with The Washington Post a method for finding your personalized fat-burning zone.
How to find your fat-burning zone
The first step is to determine your maximum heart rate. This can be done by wearing a heart rate monitor or smartwatch and walking or jogging on a treadmill at an easy pace. Gradually increase the pace every three to five minutes until it feels challenging, and your heart rate reaches a plateau. This will give you a good estimate of your maximum heart rate.
Once you have your maximum heart rate, calculate 60% of it. A simple way to do this is by multiplying it by 0.6. This should be the heart rate you aim for when working out to burn fat.
In a new review, Chávez-Guevara and his research team analyzed data from 64 studies involving 7,500 obese individuals. They found that exercising at 57 to 66% of their maximum heart rates resulted in the highest fat burning.
“You need to sustain that pace for more than a few minutes to burn a significant amount of fat,” said Chávez-Guevara.
Strength training and diet for weight loss
The type of exercise you engage in can also impact fat burning. While cardio is commonly associated with weight loss, research has shown that strength training or lifting weights can be equally or even more effective in the long run. This is because it helps build muscle, boosting your metabolism over time, rather than solely burning calories.
However, some experts argue that diet may be even more crucial for weight loss than regular exercise. To lose weight, you need to maintain a small calorie deficit, meaning burning more calories than you consume, according to dietitians.
But this doesn’t mean you have to give up all your favorite foods. Insider’s Rachel Hosie, who follows the 80/20 rule, has previously shared 11 high-protein recipes that can help you lose fat and build muscle effortlessly.
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