What is your FATMAX?
Fat Max, or the maximum fat oxidation rate, is the exercise intensity at which the body burns the most fat. This typically occurs at a specific heart rate zone, generally within the lower to moderate intensity range. It varies among individuals based on factors like fitness level, metabolic rate, and diet.
How to Determine Your Fat Max:
- Laboratory Testing: The most accurate method involves metabolic testing in a lab where your respiratory exchange ratio (RER) is measured during increasing exercise intensities.
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Estimations: If lab testing is not available, you can estimate Fat Max based on heart rate zones:
- Zone 1 and Zone 2 (50-70% of MHR): These zones are often where the highest fat oxidation rates occur. For most people, exercising at 60-70% of their maximum heart rate can approximate the Fat Max.
Example Calculation:
Using the formula MHR=220−ageMHR=220−age
For a 30-year-old:
- MHR = 190 bpm (220 - 30)
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Estimated Fat Max Zone: 60-70% of 190 bpm
- Lower end: 190×0.60=114190×0.60=114
bpm - Upper end: 190×0.70=133190×0.70=133
bpm
- Lower end: 190×0.60=114190×0.60=114
Thus, this person's estimated Fat Max heart rate would be between 114 and 133 bpm.
Why Fat Max is Important:
- Efficiency: Training at your Fat Max can improve metabolic flexibility and increase the efficiency of fat utilization as a fuel source.
- Endurance: Enhanced fat oxidation helps preserve glycogen stores, improving endurance performance.
- Weight Management: Exercising at Fat Max can aid in weight loss and management by optimizing fat burning.
To accurately determine your Fat Max and tailor your training accordingly, consider consulting with a sports scientist or using a metabolic cart in a professional setting.