How to Figure Your Target Heart Rate for Fat-Burning Exercises

Moderate-intensity exercise will help your body burn more fat than sporadic high-intensity exercise. So, if your goal is to lose body fat, you will benefit more by exercising within your target heart rate zone, which is sometimes called the “fat-burning zone.” To turn your workout into a real fat burner, start by finding your target heart rate.

  1. Your Maximum Heart Rate

    • Find your maximum heart rate by multiplying your age by 0.7, then subtracting that number from 208, according to WebMD. For example, a 30-year-old would compute his MHR by muliplying 30 by 0.7, which equals 21, then subtracting that number from 208 to get 187.

    Find Your Fat-Burning Zone

    • You can find your body's fat-burning zone by computing your target heart rate, which should be 50 to 80 percent of your MHR. For example, the low-end target heart rate for a 30-year-old with an MHR of 187 would be 93, or about 50 percent of 187, and the high-end rate would be 149 -- approximately 80 percent of 187. So the fat-burning zone for a 30-year-old would be 93 to 149.

    Monitor Your Target Heart Rate

    • Choose moderate- to high-intensity exercises to get into this fat-burning zone. Wear a heart rate monitor to make sure you are exercising within your target heart rate. If you don’t have a heart rate monitor, use your index and middle finger to check your pulse at either your neck’s carotid artery or the radial artery in your wrist. Count the number of beats for 60 seconds to get your heart rate, or count the number of beats for 15 seconds and multiply that number by 4.

    Getting to Your Target Heart Rate

    • When exercising, if your heart rate is higher than your target range, decrease the intensity of your exercise by slowing your pace or lowering the amount of resistance until your heart rate is within the target range. If your heart rate is lower than your target heart rate when exercising, intensify your exercise by increasing your pace or the amount of resistance. Some medications, such as beta-blockers, can cause your maximum heart rate and your target heart rate to be lower than the rate you figured. Talk to your doctor if you have any medical conditions, such as heart problems, that may change your heart rate.