Fall fashion season is fast approaching. And with slim pencil skirts and pointy stilettos making a comeback, it’s time to burn the fat from summer fun and get fit for fall.
The fastest way to burn fat fast is to stay in the fat-burning zone, a specific target heart-rate zone optimal for your body to burn fat effectively and efficiently. Your specific fat-burning zone depends on your age and your physical condition.
Find Your Fat Burning Zone
Determine your heart rate by finding your pulse, either on the side of your neck below your jawbone or on your wrist below the base of your thumb. Count the beats for 15 seconds, then multiply this number by 4 for your “beats per minute” (BPM). Use your resting heart rate in the calculations below.
Maximum Heart Rate (MHR) = 220 – (Your Age) ____
Target Training Rate = Maximum Heart Tate ____ x Target %____
Your fitness level determines the percentage of your capacity you should work at.
Heart-Rate Range = Maximum Heart Rate____ – Resting Heart Rate____
Generally, the more fit you are, the wider this range will be.
Maximum heart rate: 220 – 30 = 190 BPM
Target training rate at 60% 190 x .60 = 114 BPM
Heart rate range 190 – 80 = 110 BPM
Check your heart rate periodically during exercise.
Fat Burning Tips
Key for Fat Burning Exercises: Warm ups! Warm up for 10 minutes at 40%–50% of maximum heart rate. This is the stage were body fat is released from body tissue into the bloodstream, where it can be burned.
Work Out Quicker: Burn Fat Quickly Raise the intensity of your cardio activity by working faster or using a steeper incline for 30–40 minutes at 60%–80% of MHR. For beginners, use 50%–60%.
Welcome to the Fat Burning Zone!
After your fat-burning workout, cool down for 10 minutes at 40%–50% of MHR after each and every workout to allow your body to cool down slowly.
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