Your heart rate must lie in the fat burring zone in order to activate
aerobic pathway to burn your fatty acids.
Simplest Method to Calculate Target Heart Rate.
Age- Predicted Formula
1:
Finding your estimated maximum heart rate (MHR)
Maximum
heart rate = 220 - your age
Eg:
If
you are 27
220
- 27 = 193
So estimated MHR is 193 / minute
2:
Select Your Personal Intensity Range below. THR ranges between 70 to 85%
% of MHR Difficulty
Warm Up - 60- 70%
Beginner - 70-75%
Intermediate -75-80%
Advanced - 80-85%
3:
Now multiply the Maximum Heart Rate with your Personal fitness intensity
Eg: If
you are beginner
193
X (70-75%) = 135 – 144 /minute.
4.
Measuring your THR during your Cardio training
10
Second Method.
Measuring
a full 60 seconds is not practical. You can simply measure your pulse for 10
seconds and check whether you are in Fat burning zone.
Eg
from above THR is 135-143 / min
Divide
by 6 it ranges from 22 -24 per 10 seconds to burn fat.