heart rate

[rowdy26]

Does anyone know how to figure out your target heart rate to maximize fat burning while doing areobic workouts.

[coffee-guy]

Originally Posted by rowdy26

Does anyone know how to figure out your target heart rate to maximize fat burning while doing areobic workouts.

The average being should take 220 and subtract their age from 220 (i.e. 220 minus 36 = 184). That is your max heart rate - everything below that is a percentage (i.e. 70% = 129 BPM). The theories for your target heart rate during fat burning cardio are in the ranges of 70% - 90%. Keep searching the site though as alot of folks believe in hitting a certain percentage (say 90%) and then laying off for a minute and then hitting it again to reach 90%. However, over time your max BPM increases due to increased cardiovascular endurance.

[BBAddict]

It totally depends on what your exact goals are. 70-90% of your max hr will definitely improve aerobic capacity and and will help lose weight. Some people say that it is better to exercise around 60-80% of the max heart rate because your body has a better chance to metabolize fat cells for use for energy if the energy demand is lower, such as would be required at a lower heart rate. the lower hr may be better at preserving muscle as well because the body may burn muscle for energy if the energy demands are sufficiently great and glycogen stores have been depleted.
Either way is going to burn fat as long as your diet is right because you are going to increase your metabolism and other processes that aid in fat loss. However, the best method depends on your overall goals.

[rowdy26]

What I'm trying to do is bulk up right now but I still want to incorporate some sort of aerobic activity to help keep some of the fat off.