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But donât worryâthat part is easy too. Your target heart rate range for weight loss is 65%â75% of your maximum heart rate. And your max heart rate is easily estimated with a simple equation.If youâre male, subtract your age from 220. If youâre female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (65â75%).nd your max heart rate is easily estimated with a simple equation. If youâre male, subtract your age from 220. If youâre female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (65â75%).
Your goal is to exercise at a percentage of this max rate. of your MHR. To burn fat and not blood sugar for energy, you want to stay in the 50%-70% of your MHR. So if you are 40, your max heart rate should be 180.So, if you train at 50% of your MHR that means your pulse will be at 90 BPM (Beats Per Minute) or .5 X 180.60% is 108 BPM, 70% is 126 BPM. If you go higher than 70% you are burning blood sugar for energy, not fat.o, if you train at 50% of your MHR that means your pulse will be at 90 BPM (Beats Per Minute) or .5 X 180. 60% is 108 BPM, 70% is 126 BPM. If you go higher than 70% you are burning blood sugar for energy, not fat.