If you are trying to lose weight by burning fat, it is important to monitor your heart rate while exercising. Below is a chart you may use to determine the proper heart rate zone for your body.
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Heart rate chart (Word format)
If you are trying to burn fat, it is good to find your target heart rate zone. Generally, you if you stay within a certain ideal range for the most effective workouts. The heart rate zone is calculated by multiplying your maximum heart rate by 55%-65%. Staying in this zone may help you to lose weight by burning fat.
The American College of Sports Medicine (ACSM) recommends an exercise intensity range of 55-69% of the maximal heart rate for beginners and 55%-90% for experienced exercisers. The maximum heart rate in beats per minute (bpm) can be estimated by subtracting the age from 220. For example, a 20 year old college student has an estimated maximum heart rate of 200 (220-20). The exercise intensity for this individual is established by multiplying 200 times the training range (200x .55 =110; 200 x .90 =180). It is important to remember that whenever intensities are estimated, the duration of the exercise session and the initial fitness level must be considered.
Healthy adults should follow a generally accepted three stage program which includes an initial conditioning stage; an improvement stage; and a maintenance stage.
I Initial Conditioning Stage (4-6 weeks)
Mode: Continuous rhythmic, aerobic exercise- may include low level cardio respiratory activities and light muscular endurance exercise.
Intensity: 55% to 69% of HR max
Duration: 15 to 20 minutes
II Improvement Stage (4-5 months)
Mode: Activities using large muscle groups in a rhythmical and continuous manner (e.g., walking, hiking, running, stair climbing, swimming, cycling, dancing, cross country skiing, rope stepping, ect)
Intensity: 55% to 69% of HR max
Duration: 15 to 20 minutes of continuous aerobic activity
Frequency: 3 to 5 sessions per week
III Maintenance Stage: (after the first six months of training)
Mode: continuous, rhythmic aerobic exercise – activities the individual enjoys
Intensity: 55% to 90% of HR max
Duration: 20 to 30 minutes of continuous aerobic activity
Frequency: 3 sessions per week