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Some of the data collected by this provider is for the purposes of personalization and measuring advertising effectiveness.
Some of the data collected by this provider is for the purposes of personalization and measuring advertising effectiveness.
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
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Do you run to lose weight? Do it wisely, preferably following heart rate measurements. What kind of heart rate during a run will accelerate fat burning? Here are some tips. Find out how to easily make running more effective in reducing body fat!
In this article:
Perfect fat-burning heart rate – how to calculate it? Equation
Heart rate zones and fat burning – how do you take measurements during a workout?
Running and effective fat burning – how do you run to effectively reduce body fat?
How to accelerate fat burning? Running and beyond. Tips you should know
Short summary:
Run in your fat-burning zone, which is between 50% and 70% of your maximum heart rate.
Run on an empty stomach so your body burns fat from its stored reserves.
Add hills, long runs, and intervals to your workouts.
Intervals are high-intensity workouts that burn a lot of calories.
Although every runner may have their own motivation, the vast majority of amateur joggers start out in the sport to shed a few pounds. Is that your goal too, and you’re wondering how to run to burn fat? Contrary to what it may seem, doing it too fast, too intense, and too frequently isn’t the best idea. To burn fat effectively while running, it's a good idea to rely on proven tactics, preferably based on heart rate measurements. Achieving a fat-burning heart rate during running will help reduce significant amounts of body fat quickly and effectively. Still, you will spend exactly as much time training as before!
So: what is the fat-burning heart rate in running? The value depends on many factors, including sex, lifestyle or fitness, but most importantly: age. The easiest way to calculate it is to use the equation for maximum heart rate:
220 – runner’s age = maximum heart rate
The fat burning zone is one between 50% and 70% of maximum heart rate. For example, for a 20-year-old runner, the maximum heart rate will be 200 beats per minute. In their case, the fat-burning zone boils down to the following values:
50% x 200 = 100
70% x 200 = 140
This means that by running at a heart rate of 100 to 140 beats per minute, a 20-year-old runner will burn fat most quickly and efficiently. Calculating the fat-burning heart rate for a 30, 40 or 50-year-old is done in the same way.
Running in the fat-burning zone is an excellent way to reduce body fat quickly. But how do you check your heart rate during a workout? A heart rate monitor is a great option. It’s a simple device to precisely measure your heart rate during exercise. Alternatively, you can opt for a sports armband or a fitness tracker. Apart from checking your heart rate, it provides information on the number of kilometres covered, calories burned or stamina statistics.
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Men's quick-drying trail running pants - grey
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SPEED HIKER low-top sneakers for men - gray
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Women's casual crew socks (3-pack) - white
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SPEED HIKER Women's Low Sneakers - Gray
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How else to speed up fat burning while running? Fasted workouts in the morning may be the key to success. During such training sessions, the body burns stored fat rather than from previously supplied food. This reduces body fat quickly and effectively. It is also worth adding variety to your physical activity:
uphill runs, which accelerate fat burning and tone your legs,
long runs – a long, medium-intensity workout in the fat-burning heart rate zone brings sensational results in fat reduction. The longer you run at 50-70% of your maximum heart rate, the more energy your body will take from stored fat,
intervals, i.e. alternating between running at maximum pace and jogging or walking. Such a workout burns tons of calories, but should not be done too often. Once a week is enough.
Running for effective fat burning based on heart rate measurement is a proven way to lose weight, but even the best-executed workout will not produce the desired results without diet. If you strive to reduce body fat, make sure your diet is rich in healthy sources of protein, fats, and carbohydrates. Introducing dietary supplements can also be helpful. For example, creatine will help restore protein reserves in the muscles and foster muscle recovery after intense exercise, while WPC or WPI protein will provide a lasting sensation of satiety and will be a good addition to dishes such as oatmeal. Post-workout recovery is also crucial to avoid fatigue and overtraining, which in turn prevents motivation crises. After all, in this case, it’s the regular workouts that matter the most!
The best way to easily calculate the fat-burning heart rate while running is to use the equation for maximum heart rate, which is: 220 – runner’s age. The fat burning zone is one between 50% and 70% of maximum heart rate.
Diversifying your training, e.g. with uphill runs, long runs at 50-70% of maximum heart rate or interval running, will help to reduce body fat. You could also try fasted workouts in the morning to burn stored fat.
Adipose tissue reduction is promoted by a diet rich in healthy sources of protein, fats, and carbohydrates and the proper use of dietary supplements (creatine, WPC or WPI protein). Recovering after a workout is equally important to avoid overtraining.
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Sportswear and footwear only fulfil their function if they are used as intended. Also, keep in mind the correct cleaning and maintenance procedures, which are different for jackets, underwear, shoes or sports
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