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?
To determine your maximum heart rate and subsequently maintain an appropriate intensity level, use one the four following methods:
The fastest way to estimate your maximum heart rate is to deduct your age from 220.
For a more accurate calculation (about 90%), try the following formula:
Women: 209 – (0.9 × age)
Men: 214 – (0.8 × age)
Visit a specialized department that can determine your maximum heart rate diagnostically in a stress test.
Get an activity tracker with a chest strap or sensor.
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