How to Keep Your Heart Rate Up to Burn Fat

How to Keep Your Heart Rate Up to Burn Fat

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Use a heart-rate monitor to track your progress.

John Howard/Digital Vision/Getty Images

When you perform cardiovascular exercise, such as running, swimming, playing sports, cycling or using machines at the gym, you're burning calories, which in turn burns fat tissue. A common misconception is that low-intensity exercise burns more fat. While a greater percentage of the calories you burn come from fat when your heart rate and intensity are low, you burn more calories and fat overall when keeping your heart rate and intensity high, according to the IDEA Health and Fitness Association.


Warm up for 10 minutes before starting the main part of your session. This warm-up should be slow, steady and specific to the exercise you're about to perform, according to the American College of Sports Medicine. For example, If you're planning to run, warm up by jogging or walking quickly. For cycling or gym machines, perform an easy warm-up on the specific piece of equipment.


Determine your maximum heart rate by taking your age from 220. A 25-year-old, for example, would have a maximum theoretical heart rate of 195 beats per minute.


Calculate your heart-rate percentages. The majority of your training should be done at 50 to 80 percent of your maximum heart rate, according to the American Council on Exercise. This would put a 25-year-old at between 97.5 and 156 beats per minute.


Wear a heart-rate monitor during your training session. A heart-rate monitor has a strap that attaches around your chest and feeds your heart rate back to a watch on your wrist, making it easy to keep tabs on your intensity levels.


Work at 70 to 80 percent of your maximum heart rate for as long as possible. The reading may vary slightly, but aim to stay within 10 to 15 beats per minute of your target.


Use the Borg scale if you don't have a heart-rate monitor. This estimates your heart rate based on your levels of perceived exertion. On a scale of one to 10, one being extremely light and 10 being maximum exertion, 70 to 80 percent of your maximum heart rate is around Level 6 to 7.


Perform 10 minutes of light cardio to cool down, in the same way as you did for your warm-up.

High Intensity Interval Training


Warm up in the same way as you did for the regular heart-rate training.


Work at 80 to 90 percent of your maximum heart rate, or level 7 to 9 on the Borg scale, for 20 to 60 seconds.


Reduce your intensity to between 60 and 70 percent of your maximum, or a level 5 to 6. Maintain this pace for 40 to 120 seconds.


Repeat this protocol a further six to 12 times, then finish with a five- to 10-minute cool-down. As you get fitter, aim to increase the duration of high-intensity work and reduce duration of the low-intensity. Also attempt to increase your total number of intervals.


  • Switch up your training by choosing different forms of cardio. You can do this by changing machines at the gym every few workouts, or sprinting outside instead of on the treadmill.
  • Interval training may be more beneficial for burning fat and increasing fitness according to Ron Jones of the American Council on Exercise. It has a bigger impact on your metabolism as it elevates your calorie burn for longer after the session has finished, a benefit you will not receive from steady-state cardio.
  • Burning fat also has a lot to do with your diet. To efficiently burn fat, you need to increase your calorie expenditure through exercising, as well as reduce your intake by cutting down on calorie consumption.


  • Check with your health-care provider and seek advice from a qualified instructor before starting a cardio program.