To find your heart rate without a heart rate monitor, you can take either your radial pulse or your carotid pulse. You’ll find your radial pulse on the inside of your wrist, just below your thumb. To find your carotid pulse, place your fingers on your neck on either side of your Adam’s apple. You’ll need a watch with a second hand so you can count the beats for 10 seconds, then multiply this figure by six to get your heart rate.

To work out your heart rate training zone, subtract your age from 220. Multiply this figure by 80% and this is your upper limit and 65% is your lower limit. For example, for a 44 year old this is how you would do the calculation:

Upper limit: 220 – 44 = 176 x 80% = 141 beat per minute

Lower limit: 220 – 44 = 176 x 65% = 114 beat per minute

When you are exercising to burn fat, stay within these limits. If you’re just starting out stay towards the lower end, but if you’re used to exercising, keep towards the upper limit.

photo credit: joebeone

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

Heart Rate Training

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