Maximum Heart Rate = 220 – your age

• When you exercise, you burn calories, but you only burn FAT up to a certain point.

• After this point (indicated as your upper limit), the amount of body fat you burn drops dramatically. Why? Your body needs a surplus of oxygen to burn fat, and this upper limit is the point at which your body can no longer supply oxygen fast enough to burn fat.

• When you exceed this upper limit, your body switches energy systems from aerobic (technically meaning “with oxygen”) to anaerobic . In this state, your body burns mostly protein and carbohydrates and very little fat.

•  Key: To get lean and enhance cardiovascular fitness , train in your aerobic fat-burning zone (between 60% and 75% of MHR). To ensure you stay within this zone, wear a heart rate monitor .

Target Heart Rates