T Nation

Heart Rate

So, with all the threads regarding Cardio, I am trying to figure out what the optimal Heart Rate is for fat loss: Does anyone know?

I am 29 yo, 170 lbs with 15%bf

220-age=MHR (maximum heart rate)

Then you figure the percentage you want to be in. For longer sessions of low to mid intensity, usually ppl go for between 65-75% or so.

So for you being 29. 220-29= 191 MHR

65%= 191x.65= 124.15= 124 BPM
75%= 191x.75= 143.25= 143 BPM

Hope that helps,


Hey- if you’re new to cardio you’ll find that it doesn’t take much effort to exercise in this “zone”. I’ve found that if I keep my treadmill at 6%-8% incline and a m.p.h. between 3.5-4.0 I can do cardio just by walking. Of course it all depends on what kind of shape you’re in as your body becomes conditioned you will have to tweak the intensity. I wish I would have figured this out a long time ago, I could have saved myself from alot of pain in the ass jogging especially if one does cardio longer than 20-30 min.:>