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What is a good target heart rate to shoot for when trying to lose fat?

I have learned that in order to lose fat, the key is cardio in which your heart rate is at an elevated level for an extended period of time.

So what is a good target heart rate to shoot for to help me accomplish my goal?

I am a 27 year old male, 6ft tall, about 190 pounds (not sure if any of this info. matters but I figured it might).

Thank you for any insight.

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3 Responses to “What is a good target heart rate to shoot for when trying to lose fat?”

  1. No Brainer said :

    Get it is a high as you can and keep it up 😉

    Check out this site for more info.

  2. sal_avalanche said :

    You are correct that one of the keys to losing fat is cardio (weight trainging and better eating are also important), and that training with a Heart rate monitor is very helpful.

    The most widely-accepted method is using heart rate zones for training. Here is a simple explanation.

    First, you need to find your max heart rate (220 – age). For you, that’s 193.

    Next, you need to find your heart rate zones.

    Fat Burning zone: 60% – 70% of max heart rate – therefore, you will be burning the most fat when your heart rate stays between 116 – 135 beats per minute. This sounds slow, but the body actually burns more fat at a lower heart rate.

    Aerobic zone (building cardiovascular endurance): 70% – 80% of max heart rate – you will be getting the most benefit for your cardiovascular system when your heart rate stays between 135 – 154 beats per minute.

    Anaerobic zone (develops lactic acid system): 80% – 90% of max heart rate – your body will be able to work more efficiently anaerobically when you heart rate stays between 154 – 174 beats per minute.

    Good luck and if you need some more info on heart rate training, check out:

  3. sirtitan45 said :

    Yes, I concur with the above. The higher you get your heart rate the more fat you will burn in the LONG run.

    When you send your HR soaring beyond 80% of it’s max, your predominant source of fuel will be carbohydrates. However, it is the metabolic effects after the workout that will have your body burning more fat stores than usual.

    One of the biggest gimmicks in the exercise industry is this predication of doing sissy cardio , 65% of less of HR max. The thing is working at a low HR will have your body using fat as the predominant source of fuel in the workout, this is the one and only fact they use as their marketing ploy. However, after such a workout there will be absolutely no change to your metabolic resting rate. Moreover, you’ll burn more TOTAL calories working at a high HR compared to a low HR.

    Just to give you an idea: I am 26 years old, 6ft tall and 196lbs. During a 5k run, my HR ranges between 186-194 bpm. I am a huge supporter of “high intensity interval training” (check it out at wikipedia.) I also do alot of weightlifting. More muscle = more fat burned even while sleeping. If you have any questions feel free to email me.


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