If you are exercising late afternoon, have a snack 1 hour before composed of milk, cheese, and toast and don’t forget to drink 8-10 glasses of water all day long to hydrate your body!
For optimum burning of fat, you have to be exercising within your Fat Burning Zone. In this zone, the cardiovascular system is exercised and fitness levels are improved.
- First calculate your Maximum Heart Rate (BCMax) of the heart frequency zone: 220 – your age
- Find the low end and high end of the heart frequency zone calculated as 60% – 70% of the maximum heart frequency zone.
If you don’t have a heart monitor you can find your heart rate per minute by:
Placing the tips of your index, second, and third fingers on the palm side of your other wrist or place the tips of your index and second fingers on your lower neck and press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
Using a watch in the second hand and count the beats you feel for 10 seconds then multiply this number by six to get your heart rate (pulse) per minute.
If it’s between 114 and 133 (like in our example for a 30 years old person) then you are in the right way to burning fat!
It is dangerous to operate the heart at a rate above 85% of the maximum heart frequency, so never go beyond! ─ Just so you know, our normal heart rate at rest is between 60-100 beats per minute.
Finally, please remember that every person is physiologically different and this will reflect on the food and work-out program. Always check with your health care provider before starting an exercise program. Your health care provider, trainer or nutritionist can help you find a diet and fitness program as well as the accurate target heart rate zone that matches your needs, goals, and physical condition.
I hope this was useful to you! Have a great week!
Samia Khoury Dietitian