Target HR Zone for Optimal Fat Burning?

the master chief · June 8th, 2007, 03:25 PM

I have read that the formula for max heart rate for men is 220 - your age, so mine would be 193. I have also read that staying in the 70% range while doing cardio is optimal for burning fat as opposed to working out at a higher HR such as 80%. I have read that working out at a higher HR tends to train your body for endurance more so than for burning fat.

Can someone shed some light as to the target HR zone for optimal fat burning?

tgill · June 11th, 2007, 01:47 PM

yes , it says on the cv equipment at my gym that it is between 60 and 70% of your maximum heart rate. 70 to 80% is the cardiovascular fitness zone. These are average ranges though obviously it ranges from person to person a little.

**forbodybuilders** · December 14th, 2007, 05:55 PM

best for fats burn is to get cardio for 30-40 minuts 120-130 hb

**tooncesthecat** · December 14th, 2007, 05:59 PM

I agree with your original numbers. 65-70% of MaxHR to burn fat.

**Saurian** · June 9th, 2008, 11:22 PM

Ok, so 220 - (22) = 198

60% of that is (roughly) 120

80% of that is (roughly) 160

My cardio tends to be 10-15 minutes of cardio after resistance training, or 25 minutes on non-weights days. This generally brings my heart rate up between 175 and 190. My resting heart rate is 64 bpm.

Do I need to change? I'm gradually increasing my time spent on the elliptical. I don't use steppers or treadmill due to the impact on my ankles (problems with them). Am I short changing myself a "proper" cardio workout by having too high of a heart rate while I perform it. Honestly, it's just what feels "natural" for me to be at, doing ~160-170 strides per minute.