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FAQ
Fat burn zone, which means your heart rate is 50 to 69% of maximum, is the low-to-medium intensity exercise zone and may be a good place to start for those new to exercise. It's called the fat burn zone because a higher percentage of calories are burned from fat, but the total calorie burn rate is lower.
For example, a 7/10 RPE means you should be at about 7 out of 10 in terms of perceived exertion—or about 70% effort. For strength sets you should have 3 more repetitions left in the tank. The great things about using RPE is that it can change day-to-day based on how YOU are feeling.
Find Your Fat-Burning Zone This is calculated by subtracting your age from 220. For example, if you are 30, your MHR is 190bpm (220 - 30 = 190). Your fat-burning heart rate is 60% to 70% of your max heart rate, while during intense intervals of HIIT workouts, your heart rate should be above 80% of your max heart rate.
Rate of Perceived Exertion (RPE): This subjective method involves gauging how hard you feel you're working on a scale of 1 to 10, with 1 being very light effort and 10 being maximum effort. For fat burning, aim for an RPE of 4 to 6.
For example, if your one-rep max for a deadlift (re: 100 percent effort, or a rating of perceived exertion of 10) is 100 pounds, a 70-pound deadlift would be at your 70 percent effort level (RPE of 7).
The way to calculate with the 6-20 RPE scale is by simply multiplying your heart rate by 10. If you're at rest (exerting the least amount of energy as possible), it's probably around 60 beats per minute (though athletes tend to have lower resting heart rates).
The fat burning zone refers to a target heart rate that requires more of your body's fat stores to maintain. The fat burning zone is typically between about 50% to 72% of a person's VO2 max.
Rate of Perceived Exertion (RPE): This subjective method involves gauging how hard you feel you're working on a scale of 1 to 10, with 1 being very light effort and 10 being maximum effort. For fat burning, aim for an RPE of 4 to 6.
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