Hi my name is Kate! I'm a Licensed Physical Therapist Assistant specializing in functional manual therapy and functional movement retraining. I have personally changed my life after developing my expertise in nutrition and exercise, with a 50 pound weight loss! I now help others to improve their lives by learning to enjoying food that is actually healthy! 

Calculating your Exercise Heart Rate Zones

First, you will need to determine your resting heart rate. Check your pulse before getting out of bed in the morning by counting the beats you can feel at your wrist. Count for a whole minute and record your number. Repeat this for several days in a row and take an average.

 

(Day one + day two + day three) / 3 = Resting heart rate

 

Next, determine your max heart rate, using the formula below.

 

220 - (your age) = your max heart rate (MAX HR)*

 

*This is an estimate based solely on your age, and it may vary by +/- 10bpm based on your fitness level.

 

Now, calculate your heart rate reserve using the formula below.

 

(MAX HR) - (resting HR) = heart rate reserve

 

Example: Let's say you are 40 years old and have determined your resting heart rate is 80bpm. The calculation is as follows:

 

220 - 40 (age) = 180 (MAX HR)

180 (MAX HR) - 80 (resting HR) = 100 (heart rate reserve)

 

 

HEART RATE ZONE FOR FAT BURNING

 

Determine your zone for fat burning by multiplying your heart rate reserve by 50% and 75%, then add each number to your resting heart rate.

Using the example above, here is the calculation:

 

100 (heart rate reserve) x .5 = 50, then add the resting HR

50 + 80 (resting heart rate) = 130bpm

 

100 (heart rate reserve) x .75 = 75, then add the resting HR

75 + 80 (resting heart rate) = 155bpm

 

So our person in the example would maintain a heart rate between 130 - 155bpm to optimize fat burning.

 

 

HEART RATE ZONE FOR AEROBIC/ANAEROBIC EXERCISE

 

Determine your zone for fat burning by multiplying your heart rate reserve by 75% and 85%, then add each number to your resting heart rate.

 

Using the example above, here is the calculation:

 

100 (heart rate reserve) x .75 = 75, then add the resting heart rate

75 + 80 (resting heart rate) = 155bpm

 

100 (heart rate reserve) x .85 = 85, then add the resting heart rate

85 + 80 (resting heart rate) = 165bpm

 

So our person in the example would maintain a heart rate between 155 - 165bpm to focus on aerobic/anaerobic training.

 

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