What is the maximum heart rate to burn fat? Your maximum heart rate is the highest heart rate that you can maintain for a long period of time without losing consciousness or becoming physically fatigued. The heart beat just starts, then slows down when it reaches your target heart rate. Once you have reached your target heart rate, the heart beats at a much faster rate, until your body gives the signal to stop, and you again start to circulate at your maximum heart rate. Therefore, the maximum heart rate to burn fat is dependent on many factors, including your age, gender, fitness level and body size.
Women usually have a smaller heart rate to burn fat because their bodies are generally smaller than men. For instance, at a maximum heart rate to burn fifty percent of body mass, a female weighing 170 pounds would have a smaller heart rate than a male of the same weight who has a maximum heart rate to burn seventy percent of his body mass. So in essence, the female hormone estrogen helps make a female smaller, which means she burns fewer calories than a male of the same height and weight. Exercise is important to help increase the estrogen in women, and also helps to maintain a proper hormonal balance.
When your body is in an oxygen-rich environment, your cells use the glucose found in the blood for energy. The glucose is converted into glycogen, which is used as a temporary storage for the energy supply of your muscles and organs. If your body has adequate carbohydrates to provide fuel, glycogen is used immediately. However, if you do not have enough carbohydrates to provide fuel, glycogen is used for storing body fat.
Your heart rate should be in a zone that is high when exercising, but low enough to protect your joints. Burning too much fat causes the burning zone to expand beyond its capacity. In this case, you can safely turn down your exercise to protect your joints, and still continue to lose weight if you eat enough carbohydrates and fibers.
Another way to reduce the storage of body fat is by changing the way you eat. Carbohydrates, proteins, and fats should be consumed in their appropriate portions. Some carbohydrates come from vegetables, fruits, and whole grains while other carbohydrates come from processed, packaged, and fast foods. You should eat a variety of these carbohydrates, such as pasta, rice, bread, cereals, potatoes, and cereals, while avoiding highly processed and fast foods.
While intense-intensity exercise burns fat, it also stimulates the release of adenosine triphosphate, also known as ATP, from the pituitary gland. The release of ATP raises the level of energy in your muscles and cells. If you are not eating enough carbohydrates, the liver will have to turn stored fat into glycogen, which is then used for energy during exercise. In this case, you want to maintain muscle glycogen levels to keep your metabolism operating at a moderate-intensity level.
An important component of an effective workout is heart rate training. Low intensity exercises tend to increase heart rate. This increase in heart rate tends to peak at about 75 beats per minute. High intensity exercises on the other hand, tend to increase heart rate at a much faster pace. Cardiovascular fitness experts recommend a targeted training program with an emphasis on improving your target heart rate zones. For example, if your target heart rate zone is 120 beats per minute, you should not try to train at higher levels, as this could do more harm than good.
The workouts you choose to include in your fat-burning workouts should be designed to increase your heart rate to a certain point. After that point, either gradually or rapidly change your focus to burning off extra fat calories. If you follow these simple guidelines, you will be well on your way to successfully building a rock-solid physique.
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