Your heart rate can help you measure the intensity of your exercise. For most people, the heart beats between 60 -100 times a minute while at rest. Heart rate increases during exercise. The harder you exercise, the more your heart rate will increase and more health benefits one can achieve, especially with regard to weight loss.
Besides Resting Heart rate, there are mainly four other Heart rate zones. They are:
• Maximum heart rate
• Fat burning heart rate
• Target heart rate
• Moderate heart rate
Maximum heart rate:
It is the maximum number of times that our heart beats during a workout or Exercise. To know your maximum heart rate just subtract your age from 220.
Fat burning heart rate:
It is at about 70 percent of your maximum heart rate.
When you are working out in your fat-burning heart rate zone, the body uses energy from the fat storages rather than basic sugars and carbohydrates. This causes a loss in fat.
For instance, the maximum heart rate of a 35-year-old man is 220 minus 35(220-35) which is 185 beats per minute (bpm). Hence, his maximum heart rate will be 185bpm. His fat burning heart rate will be 70 percent of 185, which will be about 130 beats per minute.
Therefore the man has to work out/exercise and bring his heart rate to 130 bpm, in order to see a result in weight loss.
Target heart rate:
During vigorous activities, experts recommend 70% to 85% of the maximum heart rate to be the Target heart rate.
Moderate heart rate:
A moderate heart rate falls between 50 and 70 percent of your maximum heart rate.
FAT-BURNING HEART RATE CHART
|Age||Estimated fat-burning heart rate in beats per minute|
Some medication may also affect your heart rate and, if you have concerns, talk to your doctor.
HEART RATE MONITORING TOOLS
Today on the market there are several tools available to help you measure your heart rate during workouts and even while doing daily tasks. However, to get your basic cardiovascular rate you need nothing fancy.
You will have to first stop training and position the finger on your neck or wrists or chest over a pulse point. The most affordable way to measure your heart rate is to use your fingers to follow your pulse. Count your heartbeats for 60 seconds. Your heart rate is the amount you get.
In today’s world, Wristband heart rate monitoring is becoming common because it clings to the body just like an ordinary watch.
Wristband heart rate monitors have been common in the past few years because your heart rate is monitored continuously and there is no need to stop your exercise to record this. Such devices often also measure the time taken for training, burned calories, and floors climbed as well.
Monitor around chest
The heart rate is calculated during exercise with the help of chest monitor that straps around one’s chest. During most activities, including swimming, you can use chest strap monitors to calculate your hart rate. Before purchasing, however, read all features carefully.
There may be many products or gadgets to measure your heart rate. In the end, it all comes down to individual preferences and the comfort of usage. One can choose what works for them to calculate their heart rate.
FAT-BURNING WORKOUT OPTIONS
Fat burning workouts vary from one person to another. It is important to monitor your heart rate during different workouts to see which one works best.
Moderate activity/workout is well suited for fat-burning. Take the talk test to find out at what levels you’re working out. Try talking during your workout. If your unable to talk while exercising/workout, you are possibly working out at very high levels. If you’re able to converse, but having shortness of breath during your workout, it is possible that you’re working out in moderate levels and may be in your fat-burning zone.
Here are some exercises that help release energy from your fat stored regions:
• Brisk Walking(30-45 mins)
• Cycling(45-60 mins)
• Slow jogging (min 60 mins)
• Tennis (doubles) ( 1-2 hrs)
• Water Aerobics (1-2 hrs)
Interval training, such as alternating walking-and-running, is also an effective way to help you lose fat and improve your cardiovascular fitness.
It is still essential, that you raise your heart rate from time to time by doing more vigorous type of workouts while you may focus on reducing extra fat. Working out harder strengthens and burns more calories than mild to moderate types of activities.
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