I have been reading some articles and opinions of different people all over the web about how your heart rate (HR) and fat burning are not related. They like to call it a myth.

Since I am a firm believer that your fat burning heart rate zone is a very important tool for all those people out there who want to shed fat and stay in shape, I must tell you my point of view.

People who discourage its use as a fat burning tool have the following argument: you can burn more calories if you workout at a faster pace and get your heart rate to 80 to 90%.

Let’s break it down. The heart rate zone to burn fat is 60 to 70% of your max HR. This is calculated by subtracting your age from 220. Here is an example based on my own age.

220-34=186.
Fat burning HR zone 186*60%= 111

186*70%=132

I always stay within these limits when I am training to shed fat. When working at this pace you burn about 12 calories per minute and 40% of those are from stored fat. So for every 45 minutes you are burning 540 calories.

When working out at a faster pace and your HR is 80 to 90% you will burn about 16 to 17 calories per minute. Definitely more than 12 calories at a slower pace but you will never be able to sustain that pace for more than a few minutes at a time. This pace and efforts are used in interval and strengths trainings.

Fat burning HR zone is hitting the treadmill for 45 minutes; strength training is 4 sets of 12 repetition of military press. I have been around gyms for 20 years and never have I seen anybody able to bench press for 45 minutes.

Since it is not possible for humans to sustain that level of effort for an extended period of time you will not be able to benefit from burning more calories when your HR is higher that 70% of its max.

So tell all those people who say that fat burning heart rate zone is a myth that when you are able to bench press or do biceps curls for 45 minutes you will start burning your fat at 80-90% of your heart rate, meanwhile hit the treadmill and start losing pounds today.

Author: FJ Sanchez

Stay Healthy!

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