To achieve their ideal weight, many people train and try to maintain a diet. However, in order to these workouts were good, they need to fall into a specific heart rate zone. Without this, you can become stronger, but it’s not necessary at all to lose a couple of extra pounds. But What should be the optimal pulse for burning fat? Check Are you in the right weight loss zone, performing aerobic exercises.
- Be careful. Know your maximum allowable heart rate – he different for women and for men
- Fat Burning Pulse
- Heart rate zones
- Fat burning zone
- Keep up to date with your personal heart rate
Be careful. Know your maximum allowable heart rate – he different for women and for men
Heart rate or pulse is the number of contractions that your heart does in one minute. The lowest is when you be at rest, as your body needs then least blood. Normal resting heart rate – between 60 and 100 beats / m (beats per minute), for most people it is 60-80 beats / m
It is best to calculate the pulse of the resting state immediately after awakening while you are still in bed. Palpitations with age at rest will change as the heart muscle getting weaker, but you need to know the basic indications anyway. In case of sudden changes or jumps, you need to see a doctor, so how it can mean health problems.
When you exercise, your heart rate rises, as the heart pumps more blood and oxygen through the body. There is a limit to the payloads to be exposed the body even with fat burning. It is called maximum heart rate (max CP) and it is better never to exceed it. The maximum heart rate changes over the years, it can be calculated by taking your age from 220.
Fat Burning Pulse
At what pulse is fat burned in women and men? Most the effective interval is between the resting value and the maximum value. If your goal is to lose weight, it’s important to do those exercises that raise your heart rate to zone in which calories will be burned as much as possible – pulse with cardio training to burn fat to achieve a value that, as usually be within 75-85% of your maximum, and it can be achieved through vigorous exercises performed for short intervals. Below you will find how to calculate your heart rate for fat burning during training, as well as on time indicators different types of activities.
It’s important to note that if you are not in the best shape and not have been practicing for a long time, immediately strive for this pulse is not worth it. Before you reach it, spend enough time on training, let the pulse during moderate training be moderate. Start with 60% of maximum heart rate and gradually increase it with this point. If this is too tiring for you, lower your target values up to 50%. It is not so difficult and is easily achieved, to for example, cardio in the form of a brisk walk with which most people can do it easily.
If you want to achieve maximum effect, the pulse with cardio exercises should be given special attention. For strength exercises, say, it will not be so important. According to from exercise intensity and heart rate to her throughout, the body will react differently. After reaching of a certain value, it will begin to burn fat and calories. If perform exercises below this value, your body will become stronger, but they are unlikely to help you lose weight. So don’t be surprised if you go for long walks or exercise with a moderate load, and it doesn’t affect weight – it’s not a regimen cardio training.
It is necessary to calculate the pulse: there are several zones of the heart rhythm that you can achieve during training. On what Of these, you should be guided, depending on your goals. Calculator and formula will help determine what the pulse should be. calculating heart rate for fat burning. So how should the heart rate be for fat burning?
Heart rate zones
| Moderate activity (warm up) | Zone 1 |
| Pulse (% of maximum): | 50-60% |
|
|
| Weight Control (Supportive) | Zone 2 |
| Pulse (% of maximum): | 60-70% |
|
|
| Aerobics | Zone 3 |
| Pulse (% of maximum): | 70-80% |
|
|
| Anaerobics | Zone 4 |
| Pulse (% of maximum): | 80-90% |
|
|
| Red line | Zone 5 |
| Pulse (% of maximum): | 90-100% |
|
|
Find out the values for your heart rate zones with this tool. [link type there]
Fat burning zone
If you have ever been to the gym, you are sure to heard or even saw simulator tables showing fat burning zone. As a rule, it coincides with the 1st and 2nd zones (50-65% max CP), which can be achieved with moderate loads. Because of the name, many people are sure that such level of physical activity is ideal for weight loss. In the end after all, you want to lose weight by losing fat, right?
Do not be fooled by this, because despite the name, specifically for weight loss, this area is far from the best, since most calories are not spent in “fat burning zone”, and in anaerobic. So why is she called fat burning? All because in this interval burned calories are mainly taken from fat. This does not change the fact that the general calories burned at this level of physical activity, much lower than in the fourth zone. And to lose weight in in the end, it’s the most important thing, without taking into account where these calories – so this is the best heart rate zone for burning fat.
For those who want to lose weight, there is another useful aspect. training in the fourth zone. Due to the high level of heart load cannot provide muscles with enough oxygen and blood, which leads to their exhaustion. To restore them, your the body will actively pump oxygenated blood into them even after you are done. So you will burn calories even while resting. This is called afterburning or EPOC effect (additional oxygen consumption after load).
That is why the amount of calories burned in the fourth zone is much higher than the volume burned during training with a low load, kind of easy run. Dr. Felian et al. Studied in 1997 the impact of training low (first zone) and high (third to fourth zones) loading on the effect of EPOC. Both groups tested burned 500 calories, the group that performed workouts with high load, received a higher EPOC response than the group with lower loads (9.0 liters, 45 calories vs 4.8 liters, 24 calories).
Afterburning leads to metabolic acceleration of the body, lasting up to 24 hours. The higher the training intensity, the more calories burned during rest. This is what the real gain from doing your best in class is the expense calories even during the dormant period. Therefore anaerobic zone most effective for weight loss.
Keep up to date with your personal heart rate
If you want to get the most out of your workouts, pay attention to the heart rate – the pulse should be appropriate. Training at too low a heart rate does not help you lose weight, and training too high can to be dangerous. To follow determine the rhythm of the heart during classes, you can just wear a heart rate monitor or fitness bracelet, or stop during exercise and measure your heart rate by hand, putting your fingers to your wrist.