Can you imagine a scene like the one depicted in the movie "Rocky Balboa"? Even for a minute, our mind drifts to Hollywood movies where the Expendables and The Bruces perform their routines. Now fast forward 30 years later and that same boy is now riding an E-bikes riding motorcycle along a racing trail, preparing himself for the next adrenaline packed high speed chase. He doesn't have to use Rocky Balboa's famous swing. Instead, he can use a Fat Burn Heart Rate Calculator to determine his maximum heart rate and burn up the maximum fat that day.
The first thing you need to know before we go any further is what your physical activity zone is. Your physical activity level (PA) is the maximum heart rate that you can exert for a specific period of time. If you are in your comfort zone for the majority of your day, you are considered to be in your "active" physical activity zone. For people who spend most of their time in the office or the home, their activity level is considered "interactive". If you fall into one of these categories then your best bet is to get a heart rate monitor and find out your zone of maximum heart rate.
The second thing you want to know is your fat burning zone. Your fat burning zone (FBZ) is the point at which you begin to experience your EPOC. EPOC is your total oxygen consumption during your workout. Knowing this information will allow you to choose the appropriate fat burning workout routine for you.
The third thing you want to know is your calories burned. Your calories are the energy required to do your workout. They are equal to weight multiplied by your height in centimeters. Learning this information will allow you to choose an appropriate workout routine.
The fourth thing you should know is your FTP or your Workout FTP. Your Workout FTP is the maximum amount of calories you can burn during your entire exercise session. You must be within this limit or your performance will be compromised. You can calculate your FTP using the following formula.
Multiply your bodyweight in centimeters by 6. This will give you your FTP. This information is important because it allows you to choose an appropriate workout routine. The optimal heart rate for weight loss is based on your FTP. Therefore, if you want to lose weight, you must work on your FTP instead of working on your heart rate alone.
Finally, you should understand that while your heart rate increases during your workout it decreases while you rest. Your body needs time to recuperate. Your resting heart rate helps you keep to your FTP during your exercise to make sure you are burning calories.
You can calculate your ideal heart rate for exercise by taking your age, gender, and height into consideration. If you are still working out, or you are taking some sort of class to be sure to do the calculations before you begin. Use a stop watch or a clock at your workstation and take your heart rate readings at different times throughout your exercise session. If your heart rate increases substantially while you are exercising, then you need to either slow down your pace or add more intensity.
Once you have figured out your FTP you can continue to increase your heart rate as you workout in order to burn more calories. However, it is critical to keep the same pace unless you are experiencing an increase in physical condition. If you start to feel better, take things up a notch and work as hard as you can. By keeping things steady, your body will be better able to adjust to the increased intensity and overall workout load.
After you have figured out your FTP you should try to maintain that level throughout your exercise routine. For instance, if you are going to run a 10 miler, you will want to keep your heart rate below 100 bpm unless you are improving your physical condition dramatically. On the other hand, if you are starting out you may be better off at higher speeds. You will need to determine your individual threshold for high intensity versus low intensity. Generally speaking, most people are best suited running slower than they would like simply because it allows for more control over the course of the workout. For example, if you are jogging at a fast pace you would probably benefit more by spending a few minutes at a low intensity than spending the same few minutes at high speed.
The great thing about this type of exercise is that it is so much fun. You are not just working out, but you are also having a lot of fun while keeping fit. It is important however, that you keep track of your heart rate and your target heart rates. This way you can stay on track with what type of exercise is best for your health. Your health care provider should be able to assist you further in understanding and monitoring your target heart rates and other factors pertaining to your exercise routine.
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