For exercise and activities to be the most effective, a person needs to reach the best fat burning heart rate. By having this rate achieved, the body responds, which in turn, helps a person lose weight and tone muscle. As a result, new lean muscle works by burning fat.
To reach the right fat burning heart rate, there is a slight science involved. The first thing is a person needs to determine what rate is optimal for them, as this would be different for every person. To learn the fat burning heart rate, a special formula is used called the Karyonen Formula.
This is actually a mathematical equation that can show a person what target rate they should be working toward. Using a person's maximum heart rate, also known as MHR, the individual's age is deducted, which then becomes the best fat burning heart rate. By reaching this target, the person gets the most effective workout for the best results.
A person needs to start by finding his or her resting heart rate. Let us say an individual found that the heart beat 65 times within one minute, which is the resting heart rate. Typically, this should be taken first thing in the morning or after sitting down and resting for 30 minutes or more. Included in this formula is the maximum heart rate calculation.
With this, the fat burning heart rate would be the fastest the heart beats within one minute. By monitoring this number while exercising, a person can ensure he or she is getting the most out of the workout. Today, the formula is based on a formula known as the 206.9/age theory, which is outlined below.
Using this formula, a person can quickly and easily determine the fat burning heart rate they need to be targeting. This is based off a person age 25.
206.9 (base number) - 25 (age) = 181.9
181.9 - 65 (resting heart rate) = 116.9
116.9 * 65% = 75.99
75.99 + 65 (resting heart rate) = 140.99
This formula for the best fat burning heart rate shows that a person age 25 would need to target a minimum of 140.99 for an effective exercise session. From there, the individual could add about 25 additional points, meaning the maximum heart rate would be 165.99. While this might sound complicated, the truth is the fat burning heart rate is easy to follow and critical for losing weight and burning unwanted and unhealthy fat.
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