Saturday, September 13, 2008

Fat Burning Zone

I've been reading about the best way to burn fat while you're exercising. Seems like the consensus is that you just need to burn more calories than you take in. Sounds easy enough. They also say that you'll want to burn more fat calories then carb calories. They say that you burn carb calories when you go fast and fat calories when you go slow. And by slow it doesn't mean SLOW. They have a formula for what your heartrate should be when you're in the "fat burning zone". It is: 206.9 - (0.67 x age). Mine is 188.14. Normally when I check mine it is in the 179 range. And I found this website too that you can figure your exercise heart rate: It says that my heart rate should be in the 115 to 154 range.

I also found this information on the Karvonen Formula - I think this just takes the above formula farther. I don't know about the other website though.

Definition: The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):

206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172

I'll figure out my heart rate zone and try to stick in that range.

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