Hi, I got this off of
Hope it helps!!
Susan
Figuring out Your Perfect Fat Burning Heart Rate!
There are several methods used to figure out the heart rate range to exercise in. The most common method is to subtract your age from the number 220. That will give you what is supposed to be your maximum heart rate. To lose weight, you are supposed to exercise at 60-75% of that rate.
Example:If you are 45 years old:220-45=175 maximum heart rate 60% = 105 and 75% =131.25 This 45 year old should keep their heart rate between 105 and 131 when walking according to this formula.
I prefer to use the 180 formula that was developed by Dr. Phillip Maffetone. Dr. Maffetone did a tremendous amount of research on this subject and has coached hundreds of people get healthy, fit and trim with his "slow burn" methods.
He believes passionately in exercising at a heart rate level that teaches your body to work aerobically and use fat as it's primary source of fuel. Since we want to burn fat, this is the most efficient level for us to lose weight. And the great thing about this level of intensity is that it makes walking enjoyable and leaves you feeling refreshed and not wiped out!
The 180 formula is designed to give you your ideal aerobic heart rate using your heart rate monitor. This method is more scientific because it considers physiological rather than just chronological age.
1. First take the number 180 and subtract it from your age.
2.Modify the above number by selecting one of the folowing categories:
a. If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication,..subtract 10
b. If you have not exercised before, or if you have been exercising but have been injured or are regressing in your efforts (not showing much improvement), or if you often get colds or flu, or have allergies,..subtract 5
c. If you have been exercising for up to two years at least four times a week without any injury, and if you have not had colds or flu more than once or twice a year..subtract 0
d. If you have been exercising for more than two years without any injury, have been making progress, and are a competitive athlete,..add 5
For example, if you were that same 45 year old that hasn't exercised for a while:
180-45=135 then subtract 5 = 130
This is called your maximum aerobic exercise heart rate. This is where you want to be because this is the rate that your body will be building and mantaining its aerobic capacity and burning fat! Exercising above this level will add an anaerobic comonent to the workout, which will cause your body to burn sugar, not fat.
