What should my heart rate be to be burning stored fat?

im 23 years old and have alot of post baby fat to lose

What should my heart rate be to be burning stored fat?

There are 2 school%26#039;s of thought for this.

The longer medium heart rate cardio work out and the High Intensity work out.

The first one is what most people use, the keep their heart rate steady (I%26#039;m not going to give you numbers) but you should be able to keep your breath and having a conversation without breathing heavily. Do this for 1 hour split between any machines/same machine.

The second one, often refered to as HIIT (high intensity interval training), the one I%26#039;ve been using for 6 months, normally lasts no more than 30 minutes, split between various machines.

My personal program is 6 minutes each on 4 cardio machines.

Of those 6 minutes, split them with 30seconds jogging speed, then 30 seconds sprint and repeat 6 times. Do this on 4 machines.

The object of the game here is to reach V02 max, I%26#039;m not gonna bore you with the details but you can look on the website below for more info.

If you wanna see how far I%26#039;ve come in the last 6 months with HIIT training, check out my profile.

What should my heart rate be to be burning stored fat?

Suggest that you invest in a personal trainer if only for one session to give you a safe and effective regime. I believe the rule of thumb is 220 minus your age therefore around 195. I find the most effective way is to exercise intensely for say one minute raising the heart rate to say 180-190 and then slow down for one minute. Keep doing that for as long as you can as fat will continue to burn in the slow down period. Also alternate cardiovascular with resistance training, so that you are burning fat consistently through your regime.

What should my heart rate be to be burning stored fat?

As ya know the normal rate of heart beat is anything in between 72 to 80 bpm.But you must know that, on exercising the normal heart beat rate gets elavated.Such elevation in heart rate, necessarily does%26#039;nt mean good for every individual. The age,sex and general health condition, play a vital role in determining a safe limit for elevated heart rate.What I mean to say is that,no generality can be said in such matter.An elevated heart beat, of so to say 145 bpm, may be beneficial to one but it can spell doom for another. With rise in heart beat rate, the heart shows marked changes in its electrical output.An electrocardiograph or ECG shows changes in its PQRST waves and with further increase in heart rate the T waves starts showing abnormalities,and this is the stage when there is risk of myocardial infraction or heart attack.Hence dont seek advice in such matters on the net.If you are serious about burning up fat,do consult a doc in this matter who could give you a Holter Treadmill test to determine your safe limit.

What should my heart rate be to be burning stored fat?

Hi Gemma,

The classic formula to determine your maximum heart rate (MHR) is the number 220 less your age (220-23=197 bpm).

However, this number represents the maximum amount of times the heart of a 23 year old can beat in 1 minute (not the beats per minute you should be training at).

Your target heart rate (THR), the rate at which you want to be training at is a range between 60 and 90 percent of your MHR (i.e. 197 bpm x 60%= 118.2 AND 197 x 90%= 177.3).

Where you train within this range depends on your current conditioning level.

If you%26#039;re just starting out, stay closer to the 60 to 70 percent range (i.e. 118.2 to 137.9 beats per minute).

You should know that any formula used to estimate heart rate has a standard error of estimate (SEE) of about 12 to 15 bpm- therefore, your true THR can be a little less or a little more than you calculate.

There is a classic myth out there that says that your %26#039;fat burning zone%26#039; is around 70% of your THR (in your case, somewhere around 137.9 bpm). This is because at that rate your body will be primarily using fats as a substrate to supply energy- whereas at a higher THR, you will be burning primarily glucose (blood sugar).

But while this is true, the point that matters most is the total number of calories burned- regardless of whether they%26#039;re from fat or glucose. Therefore, training at a higher THR will always burn more calories than a lower THR (even though a greater percentage from fats may be burned at that lower rate).

In any event, you should always train in a heart rate zone that is commensurate with your conditioning level. So if you are just starting out, stick to a THR that is between 60 and 70 percent of your MHR.

In your case, this will be somewhere around 118 to 138 beats per minute (bpm) plus or minus 10 to 15 beats ( to account for SEE).

Good-luck with your training!

All the best,

Herve

http://www.workout-from-home.com

What should my heart rate be to be burning stored fat?

Fat is burned as fuel ALL THE TIME, regardless of your heart rate. During exercise, your heart rate increases, but this does NOT indicate that you are burning more fat.

Muscle fibres are the largest user of fat in your body, BUT some of them ONLY burn fat, while the rest burn sugar.

These types of fibres are used for different kinds of movement. Fat burns slowly, and the muscle fibres that use it can ONLY produce gentle movements. These are called %26#039;slow-twitch fibres%26#039;, and they can keep working continuously without %26#039;fatiguing%26#039; (getting tired).

Vigorous movement needs more energy, so a lot of %26#039;standard%26#039; training advice will tell you to work very hard to maximise your use of calories. However, this strategy is a %26#039;false economy%26#039;. Burning more calories does NOT mean that you will use more fat.

(The idea that %26#039;fat calories%26#039; and %26#039;sugar calories%26#039; are interchangeable IS A MYTH. Your body CAN turn fat into sugar, or sugar into fat, but the circumstances where this could happen in large amounts are extremely rare.)

Power is added to any movement (for acceleration or strength), by %26#039;fast-twitch%26#039; muscle fibres. These contract explosively, because they burn sugar. But burning sugar will make you tired and hungry. You will need to stop the activity, and eat to replace the used fuel. Most of the extra %26#039;metabolism%26#039; that happens during %26#039;recovery%26#039; from intense exercise, is also powered by sugar.

If you keep moving continuously throughout the day, you can burn more calories overall, than you can by doing bursts of energetic %26#039;session%26#039; activities.

Activities that are gentle enough to continue indefinitely without tiring you, are using ONLY fat as a fuel. These activities will also trigger the release of more fat from storage.

To burn fat, AVOID FATIGUE. All of the time you spend moving around, you are burning fat, and releasing more to be burned. All of the time you spend being immobile, you are storing more fat than you burn.

After pregnancy, the way you use the muscles around your torso has changed. You can speed up the process of %26#039;getting back%26#039; your figure by doing activities that increase %26#039;core stability%26#039;. These changes to your muscle system, will be visible very quickly.

Removing stored fat is a much slower process, but you have probably stored LESS extra fat than you think. The muscles are underneath, and can easily be hidden by a moderate layer of fat, especially if they have less %26#039;tone%26#039; than they had before.

What should my heart rate be to be burning stored fat?

You don%26#039;t have to concern yourself with that. Just go for a good fast pace walk for 45-60 minutes or jog for 20-30 minutes. Here are more fat burning tips:

http://magnetic-diet.com/burn-fat.html