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21
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensity
untilyourheartratereachesbetween60–85%ofyourmaximumheartrate.Continueatthatpace,keepingyourheart
rate in that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body will
burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your
optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note:Aswithallexercisesandfitnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyourexercise
time or intensity.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM
(beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
118
115
112
109
106
103
100
97
94
91
88
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