How to calculate fat burning heart rate

In fact, many people don't pay much attention to and don't understand the fat burning heart rate. However, friends who want to lose weight through exercise need to pay attention to this issue, because only when the exercise reaches a certain level can it help you burn body fat and achieve the ideal exercise and weight loss effect. However, many people don't know how to calculate the fat burning heart rate, so the following will introduce to you the detailed method of calculating the fat burning heart rate.

The most accurate time to measure your static heart rate is when you just wake up after adequate rest (sleep). People with good cardiopulmonary function have a static heart rate of 55 beats per minute. For people with poor cardiopulmonary function, the static heart rate is 70 beats per minute.

Calculus formula: Target heart rate = {(220-age)-static heart rate} × exercise intensity % + static heart rate.

For example:

Age 30, static heart rate 68 beats/minute, selected intensity percentage: 60%-80% of maximum heart rate.

Calculate maximum heart rate: Maximum heart rate = 220-age 220-30 = 190

Calculate the reserve heart rate; Reserve heart rate = maximum heart rate - static heart rate 190-68 = 122

Calculate 60% of maximum heart rate reserve heart rate × 60% + static heart rate 122 × 60% + 68 = 141

Calculate 80% of maximum heart rate reserve heart rate × 80% + static heart rate 122 × 80% + 68 = 166

Fat burning exercise needs to meet the following three necessary conditions:

1. During exercise, the heart rate should reach a low- to medium-intensity exercise heart rate;

2. Exercise should last for more than 20 minutes;

3. Exercises for large muscle groups;

The above are some calculation methods and common sense about fat burning heart rate. If we pay attention to the analysis and understanding of these contents, we can achieve our ideal exercise effect. We also hope that in daily life, everyone should have a more scientific understanding of these common sense.