Fat Burning Heart Rate Zone Chart

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 to determine your target rate.


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