The ideal heart rate to burn fat and lose weight during training is 60 to 75% of the maximum heart rate (HR), which varies with age, and can be measured with a frequency. Training at this intensity improves physical fitness, using more fat as a source of energy, contributing to weight loss.
So, before starting any type of resistance training, it is important to know which ideal HR you should keep during your workout to burn fat and lose weight. In addition, it is recommended to perform an electrocardiogram, especially if you are a beginner or if there is a history of heart problems in the family, to confirm that there is no cardiac problem, such as arrhythmia, that prevents the practice of this type of physical exercise.
Heart rate chart for weight loss
The ideal heart rate chart for weight loss and fat burning, according to gender and age, is as follows:
Age | Ideal FC for men | FC ideal for women |
20 | 120 - 150 | 123 - 154 |
25 | 117 - 146 | 120 - 150 |
30 | 114 - 142 | 117 - 147 |
35 | 111 - 138 | 114 - 143 |
40 |
108 - 135 | 111 - 139 |
45 | 105 - 131 | 108 - 135 |
50 | 102-127 | 105 - 132 |
55 | 99 - 123 | 102 - 128 |
60 | 96 - 120 | 99-124 |
65 | 93 - 116 | 96 - 120 |
For example : The ideal heart rate for weight loss during training for a 30-year-old woman is between 117 and 147 heartbeat per minute.
How to control your heart rate during training
To control your heart rate during training, a great measure is to use a frequency meter. There are some watch-like models that can be programmed to beep whenever the heart rate goes beyond the ideal limits of training.
Some of the brands of frequency meters available on the market can be Polar, Garmin or Speedo, for example.
How to Calculate Your Heart Rate to Lose Weight
To calculate the ideal heart rate to burn fat and to lose weight, during training, the following formula should be applied:
- Men: 220 - age and then multiply this value by 0.60 and 0.75;
- Women: 226 - age and then multiply this value by 0.60 and 0.75.
Using the same example, a 30-year-old woman would have to do the following calculations:
- 226-30 = 196; 196 x 0.60 = 117 - Minimal HR ideal for weight loss;
- 196 x 0.75 = 147 - Maximum ideal HR for weight loss.
There is also a test called Ergo-Spirometry or Stress Test, which indicates the ideal values of training HR for the individual, respecting the capacity of the heart.
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