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Do you have a weight loss goal that you want to achieve? If you are trying to lose a few pounds, you may have heard that it is worth exercising in the mystical ~ fat burning zone ~.
But what is that exactly? And more importantly, how do you know if you are in the sweet spot? Let us summarize.
Your target heart rate is the number of times your heart should beat per minute to ensure that your heart is exercising without being overworked. Sticking to this frequency also means moving at a pace that promotes calorie burning and helps you lose weight.
However, the "fat-burning heart rate" is a misnomer.
Your body will do it Burn fat or carbohydrates for energy during physical activity, depending on how hard you work. Exercising at a moderate pace with a slightly increased heart rate will burn more calories from fat. Turn it up to a vigorous, heart-pounding pace and your body will eventually switch to burning more calories from carbohydrates.
When trying to lose weight, it may sound best to stay in the fat-burning zone. The fact is, it doesn't matter whether the calories you burn through exercise come from fat or carbohydrates. You just have to burn calories, period.
So what heart rate should you aim to make sure you're working hard enough to take advantage of exercise? For weight loss and general health, you need to exercise at least 1
- To train at a moderate pace aim for 50 to 70 percent of your maximum heart rate.
- To train at a fast pace aim for 70 to 85 percent of your maximum heart rate.
Finding your target heart rate is easy and takes just a few steps. Get a calculator and get started.
- Determine your maximum heart rate. This is the average maximum rate at which your heart should beat per minute during exercise. Calculate it by subtracting your age from 220. When you are 30 years old, your maximum heart rate is 190 beats per minute (bpm).
- Determine your resting heart rate. This is exactly how often your heart beats per minute when you are completely at rest, like when you first wake up. (For most people, it's between 60 and 100 beats per minute.) Just take your pulse for a full minute – that's your resting heart rate.
- Determine your heart rate reserve by subtracting your resting heart rate from your maximum heart rate. If your maximum heart rate is 190 beats per minute and your resting heart rate is 60, your heart rate reserve is 130.
- To determine your average target heart rate range for moderate exercise, multiply your heart rate reserve by 0.5 and 0.7 and add them up Your resting heart rate on both numbers. If your heart rate reserve is 130 beats per minute, your target heart rate for moderate exercise is between 125 and 151.
- To find your average target heart rate range for vigorous exercise, multiply your heart rate reserve by 0.7 and 0.85 and add them up Your resting heart rate to both numbers. If your heart rate reserve is 130 beats per minute, your target heart rate for moderate exercise is between 151 and 170.
To determine if you are within your target heart rate range during exercise, take a short break to check yours Pulse for 15 seconds and multiply this number by 4. (If you stop for a full minute, your heart will slow down and you will not get an exact number.)
If it is below your desired range, you must increase it The intensity a little. If it is over your desired range, slow down the process.
Are the calculations for women and men different?
Women's and men's hearts react somewhat differently to movement, so there are slightly different calculations to determine the exact target heart rate for women versus men.
However, experts say that these variations are only really useful for elite athletes who want to be super specific. Casual coaches can follow the same basic calculation of target heart rate.
You don't want to pull out the calculator – or do you want to check the math you've just done? Here's a general idea of how your target heart rate should look for moderate or vigorous exercise, depending on your age.
If you're not into numbers, there are other ways to find out if you're moving with the right intensity.
Pay attention to how you feel.
Checking into your body is a simple but less precise way to determine if you are on the right track.
If you exercise at a moderate pace, you should breathe faster but not be out of breath. You should be able to speak but not sing and you will likely start to sweat after about 10 minutes.
If you train at a fast pace, you should breathe quickly and hard and not be able to say more than a few words at a time. You will also start to sweat within a few minutes.
Use an activity tracker with a heart rate monitor.
Watches and heart rate monitors that wrap around your chest can both do your job. So choose what is most convenient for you.
But remember: Although these devices can be high-tech, they are not always 100 percent accurate. Take their numbers as an estimate of the baseball stadium.
Ultimately, training at 70 to 85 percent of your target heart rate will help you burn more calories so you can reach your weight loss goal faster. Even so, any type of physical activity that increases your heart rate will help you burn calories and lose fat, provided you also take steps to eat a healthy diet.
Moderate workouts that bring you to 50 to 70 percent of your maximum. Target heart rate is things like:
- brisk walking
- Cycling at a leisurely pace
- Playing double tennis
Powerful Training that brings you to 70 to 85 percent of your maximum target heart rate:
- Climbing mountains with a heavy backpack
- Swimming laps
- Cycling at a fast pace (10 miles per hour or faster)
- Severity Gardening
- Skipping Rope  Singles Playing Tennis