Monitoring Heart Rate During Workouts

Many treadmills, elliptical machines, and other cardio equipment have special sensors that you can use to see your heart rate.

Other wearable devices, like heart rate monitors and smartwatches, can provide information on heart rate and track your readings over time. At least one study has suggested that a heart rate monitor with a chest-worn strap (such as those made by Polar) or an Apple watch may be the most accurate, especially when using a treadmill.

Exercises for Fat-Burning

Energy sources for exercise vary based on the intensity of the activity. At lower levels of activity, the proportion of energy derived from fat is higher.

Some examples of lower-intensity exercise include:

If you’re not sure whether an activity qualifies as low-intensity, you can do the talk test. Most people can talk and sing during low-intensity activity. If you can talk but you can’t sing, then the activity can be considered moderate intensity.

During high-intensity activity, most people aren’t able to get through a whole sentence without stopping to take a breath.

If your goal is fat-burning, try to find a low-intensity exercise that you find enjoyable and can do consistently most days of the week.

However, keep in mind that when you work at a lower level of intensity, you burn fewer total calories per minute than when working at a higher intensity. If you only have a short time to exercise, a higher intensity workout may work better to burn more calories if you are healthy enough for vigorous exercise.

Other Considerations When Trying to Lose Weight

While reaching your fat-burning heart rate sounds like the way to lose weight, it’s not the only consideration. These elements are also important:

• Caloric intake: The number of calories you consume from food depends mainly on the consumption of macronutrients, like fat, carbohydrates, protein, and more. These contain variable amounts of calories per gram, ranging from 4 to 9 calories/gram. If fat loss is your goal, you need to consume fewer calories than you burn each day.
• Insoluble fiber: Fiber also plays a role in caloric intake, since insoluble fiber is not absorbed. Insoluble fiber adds bulk to what you eat, which can make you feel fuller. It does not, however, contribute to your caloric intake since it isn’t digested.
• Gut microbiome: Studies on weight loss and metabolism have looked at the role of the gut microbiome—the microorganisms, including bacteria and viruses, that live in your gastrointestinal tract. While experts are unsure of the best way to optimize your gut biome, they suggest eating a healthy diet, including fresh fruit, vegetables, leafy greens, and naturally fermented foods. Avoiding stress, getting enough sleep, and regular exercise are also recommended.
• Health conditions: The number and type of underlying health conditions you have (like type 2 diabetes or your heart health) can affect weight loss strategies and success. Always work with your healthcare provider before starting an exercise program to get personalized recommendations.
• Resting metabolic rate: Your body requires a significant amount of energy for basic processes like heartbeats and breathing to take place, even when you’re resting. This is known as the resting metabolic rate. Any exertion beyond that burns more calories. Adding more muscle to your body through strength training can (slightly) increase your resting metabolic rate.

Key Takeaways

• Your fat-burning zone is approximately 64% to 76% of your age-predicted max heart rate (220 minus your age).
• Lower intensity exercise activities, such as brisk walking, can put you into the fat-burning zone.
• If you are short on time, you can burn more calories per minute by working at a higher intensity, with activities such as running, cycling, or doing calisthenics.