Heart Rate

You often hear that the most effective way to burn fat is to stay in the aerobic training zone corresponding to about 60% of your maximum heart rate for at least half an hour. At such loads, your body burns fat instead of sugars. But what does that mean?

What Is Heart Rate?

• The heart rate is the speed of your heartbeat that is measured by the number of contractions of your heart per minute.
• The maximum heart rate is different for everyone, and it is definitely very useful to determine yours.
• It establishes the range of the heart rate training zone, which helps athletes design their activities and their intensity.
• The more consistently you follow the optimum training zone, the more beneficial the exercise is for you and the more results you see.

How Do I Determine My Maximum Heart Rate?

To determine your maximum heart rate and subsequently maintain an appropriate intensity level, use one the four following methods:

1. The fastest way to estimate your maximum heart rate is to deduct your age from 220.
    

2. For a more accurate calculation (about 90%), try the following formula:
   Women: 209 – (0.9 × age)
   Men: 214 – (0.8 × age)

3. Visit a specialized department that can determine your maximum heart rate diagnostically in a stress test.

4. Get an activity tracker with a chest strap or sensor.