Weight Loss Zone Heart Rate

Walking for weight loss?

I just got a treadmill… I can pace myself at 3mph without losing my breath. My weight fluctuates between 195 and 205lb. I am 5 foot 8 inches tall. What is my target heart rate or “fat burning zone”? How much should I walk every day?

I was on a diet about two years ago, a calorie reduced diet and I ate between 900 and 1500 calories per day. (I was never hungry b/c I always ate mini meals every 3 hours) and I lost 70lb in less than 5 months… For some reason it is hard for me to lose weight anymore…

Any advice?

I found this on a website and I agree with it.

This formula estimates target and maximal heart rates as follows:

HRmax = 220 – age
THR = 65% to 85% of HRmax
Even though many fitness instructors – and even some fitness equipment manufacturers – use this formula to help people find their “optimal training intensity,” the formula has some significant flaws. Specifically:

The formula is based only on age and doesn’t take into account your gender, fitness level or health status.
There is no published record of research to back up the equation.
Current research shows that the formula overestimates maximal heart rate in young adults, and underestimates it in people over 40.

My advice is to walk for 30 minutes at least 3 times a week, after about 4 weeks increase it to 4 mph. Gradually increase the time and amount of exercise. Be sure to warm up before walking with stretches and cool down after exercise. It is healthy to lose 2lbs per week.

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