Use a fitness app, like Wahoo Fitness, MapMyFitness, or RunKeeper, to calculate your 5 heart rate zones. Your target heart rate is the heart rate at which you achieve the maximum benefits from aerobic exercise 1. And then determine your fat-burning range, which is 60% to 70% of your max heart rate.
You can burn fat easily by working in this heart rate zone. Calculate your heart rate zones! If you want to lose considerable weight, you need to work in fitness zone, at about 60 to 70% of your MHR. According to the Cleveland Clinic, your target heart rate should be 60 percent to 85 percent of your predicted maximum heart rate 1. You’ll probably never meet your weight-loss goals that way.
Experts recommend working at 70 to 85 percent of your maximum heart rate during vigorous activity. If you’re the kind of exerciser who constantly checks your heart rate to ensure you’re in the fat-burning zone, you should stop. This is known as your target heart rate. A moderate heart rate falls between 50 and 70 percent … So, if you want to lose weight fast, about 60 to 70% of your MHR can be your target heart rate during exercise. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. Figure out your max heart rate (Max Heart Rate = 220 – your age). The figures are averages, so use them as a general guide.
Using this tool you can calculate your target heart rate zone and exercise accordingly to what your goal is – weight loss, fat burning, endurance or strength training. How To Take Your Pulse