Losing weight is not that hard as most of the people think.
It is the right combination of many things like healthy lifestyle, nutrition plan and suitable exercise program. Actually, the rule is very simple. If you want to lose pounds, you must burn more calories than you consume.
Most people believe the harder they workout the more fat they burn.
Sweating intensively in the gym, does not always guarantee positive results. Caloric burn depends on a workout’s duration and intensity and it’s easier to work out longer when exercising at a lower intensity.
Your heart rate is your indicator of how fit you are and what the intensity of your workouts should be.
If your resting heart rate is high, you are not physically very fit, and if your heart rate is low, that means you’re physically fit. The simple explanation behind this is that the more conditioned your body is, the less effort it needs to make to pump blood thru your body. That’s why athletes have so much low resting heart rate, about 40-50 per min. And if you have a lower resting heart rate than someone else, don’t assume that you’re in better shape than them.
If your workouts are effective, your resting heart rate will slowly decrease. And if you want to lose weight you must target your heart rate. Fat burning can happen as long as we are targeting our heart rate the right way. So, what is target heart rate for weight loss?
First of all, What is a target heart rate?
In order to really make your workouts efficient, you need to pay attention to your heart. Actually, your heart rate, to be more specific.
Your target heart rate is a range of beats per minute that helps you determine if you’re exercising at the right intensity. If your pulse is too low, you won’t get the maximum benefit from your workout; if it’s too high, you won’t be able to train as long.
A target heart-rate zone is a certain percentage of your maximum heart rate (Max HR), the highest number of times your heart can beat in one minute.
Heart rate training may sound complicated, but it’s really quite simple. You just need dedication and exercise routine. It’s about exercising at the right intensity for burning fat, strengthening your cardiovascular system or whatever your exercise goals are. And your heart rate is the indicator that will tell you when you’re exercising at the right intensity.
When it comes down to losing weight and getting the right results, it is important to have heart rate calculator, because using a heart rate monitor can help motivate you to exercise.
Heart Rate Monitor
For measuring your heart rate you can use your fingers to count the pulse, but that method isn’t accurate enough. The easiest way to know what your heart rate during exercise, is using a heart rate monitor.
By wearing a heart rate monitor during your workout, you get fast and accurate response. A strap goes around your chest, and a watch on your wrist displays your heart rate in beats per minute. With your Free Team Beachbody account you can view your target heart rate zone in the fitness tools section. All you need to enter is your age and sex. This is something that is highly recommended to get the best accuracy of your heart rate.
Even in the P90X workout, Tony Horton recommends a heart rate monitor and asks you to check it often. It can keep you motivated and energized for making your body more fit, so you can be able to handle higher heart rates for longer periods of time.
Determine your maximum heart hate
Knowing your maximum heart rate is very important to remain safe during exercise. A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement. The best method of determining your individual maximum heart rate is to be clinically tested and monitored on a treadmill. The other method is by using an age-predicted maximum heart rate formula:
- WOMEN: 226 – your age = age-adjusted Max HR
- MEN: 220 – your age = age-adjusted Max HR
For example, if you are a 35 year-old man, your age-adjusted maximum heart rate is 185 bpm ( bpm stands for beats per minute).
For best and accurate results consult your coach and your doctor.
So, what should your target heart rate for weight loss be?
Target zone is a heart rate range that helps you maintain an intensity level while you work out. Target zones typically correspond with a specific exercise goal and helps to effectively grade if an exercise is actually working for you or overworking you. Please note that each person’s heart rate will be different for each zone.
It is very important to know that working out in the so-called “fat-burning zone”, which is about 60% to 75% of your maximum heart rate, burns fewer calories than working in the so-called “aerobic zone”. That is due to the fact that working in this cardio zone, you are actually working out at 75% to 85% of your maximum heart rate. So for the best results, stick to aerobic zone.
Getting your heart rate closer to your max heart rate might show more calories being burned, but that doesn’t indicate burning fat.
To really target the long-term savings bank where your body stores fat, you need to lower intensity activities that keep your heart rate in the fat-burning zone for longer.
Choosing a workout and intensity level to reach your fat burning zone will depend on your fitness level.
For getting the maximum benefits of any exercise program, the most important thing is knowing how to measure a maximum heart rate, as well as understanding how a target your heart rate zone while exercising can determine successful weight loss. In the end, continuously keeping track on your heart rate, will make you better understand the overall health of your heart.