How to Find My Fat Burning Zone

The aerobic zone spans a range of 50 to 85 percent of your heart's maximum capacity. Within the aerobic zone there are 3 sub-zones. The aerobic heart healthy zone makes up the 50 to 60 percent range. The aerobic endurance training zone makes up the 70 to 85 percent range. And the fat (fitness) burning zone makes up the middle range of 60 to 70 percent of the heart's maximum capacity. 85 percent of the calories burned when the heart beats in this range comes from fat.

Things You'll Need

• Steps
• Calculator
• Heart rate monitor (optional)

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Instructions

• 1

  Find your Resting Heart Rate (RHR). Take your pulse immediately after waking up. Count the number of beats that occur in the span of 10 seconds then multiply this number by 6. Or, to be most accurate, count the number of beats that transpire in 1 full minute.

• 2

  Find your Maximum Heart Rate (MHR). This number may be estimated by subtracting your age from 220. To calculate the rate which is more precise for you, you can perform a SubMax HR test. Using an 8 inch step, step up with your left foot, follow with your right, step down with your left foot, and follow with your right, to form 1 set of 4 steps. Repeat at a pace of 20 sets in 1 minute. After 2 minutes, take your pulse as outlined in step 1. If you're starting out in poor shape, add 55 to your pulse results. If you're in average shape, or you workout aerobically 3 times per week, add 65 to your pulse results. If you're in excellent shape, or you workout aerobically 5 to 7 days per week, add 75 to your pulse results. This will give you a more precise MHR estimation.

• 3

  Subtract your MHR from your RHR. The result will equal your Heart Rate Reserve (HRR).

• 4

  Multiply your HRR by .6. The result will equal the lower end of your fat burning zone.
  Multiply your HRR by .7. The result will equal the upper end of your fat burning zone.

• 5

  Use a heart rate monitor to track your heart's beats per minute (bpm). This will help you to establish an aerobic pace within the lower and upper end of your fat burning zone. Alternately, if you do not have a heart rate monitor, you could pause during your workout to take your pulse for 6 seconds. Multiply your results by 10 to calculate your bpm. Adjust the pace of your workout accordingly, picking up your pace, slowing down your pace, or keeping your pace the same, until you find the aerobic tempo that falls within your fat burning zone.