Fat Burning Heart Rate
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You should perform your cardio at anywhere from 75-85% of your Max heart rate. This is achieved by subtracting your age from 220 and then multiplying by .75-.85. This is your target heart rate for your cardio.
When you are in the fat burning heart rate, you burn approx. 66% fat calories compared to the 30something you burn when you are at heart rates above 65% percent of your max heart rate. So in a 30 min cardio work out for example, you would be burning more calories if you have a high heart rate (maybe even more fat calories) but the percentage you burn is less.
That is what I read in some book, not sure how reliable the info is.
Get yourself above 80% of maximum. You're 31, which gives theoretical max of 189 (let's call it 190). 80% of that is only 152 beats/minute. If your heart rate isn't at least 152, you aren't exercising, you're taking a stroll with your Aunt Suzie. Seriously. Even when I had let myself get into very bad cardio shape a few years ago by only doing cardio once every few months, during a very rare cardio session I would keep it above 175bpm for 30-40 minutes. Fat Burning Heart Rate
The people who say do 55-60% of MHR are passing on mythology. Yes, you burn a higher percentage from fat at that low rate, but you also burn far less calories total than at a more challenging clip. Fat Burning Heart Rate. Total calories is where it's at. Think about this for a theoretic 30 minutes cardio session: burn 350 calories and have 60% be from bodyfat or burn 800 calories and have 40% be from fat. Do the math. Which is better off?
Besides, if you're going at a hard pace, within 30 minutes, you'll have gone through pretty much all the glycogen in your muscles, which means a lot more fat being burned after that point, no matter what the pace. Go at a very hard pace and your metabolic rate will be up for a long time afterward. Fat Burning Heart Rate You'll burn more calories sitting on the couch 1, 2, 4 hours later and so on. Go at the measly 55% MHR (105 in your case) and your metabolic rate is back to normal almost immediately after you're done.
Go for at least 80% of MHR unless you're an old man with heart disease or are severely obese and thus out of shape.
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Fat Burning Heart Rate
Fat Burning Heart Rate
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