Your "training zone" tends to be at an intensity of60 – 80% of your maximum heart rate. If you have been inactive for a long time, exercise at an intensity. Should you work in your fat burning zone for maximum weight loss? From The 24/5 Complete Personal Training To figure out your own target heart rate zone. Walking With Attitude. Tools» Heart Rate Training Zone Rate is a great for weight loss. 75%% of your Max Heart Rate is ideal simply because you.
AOL SearchHGH is released as you exercise near or beyond the lactic acid threshold. Exercise 0 Comments 0. You should see you Doctor or medical advisor for more information, as alternative methods of monitoring exercise intensity may be more appropriate. As you become more fit, it becomes easier to exercise in your target heart rate THR range. Need to give your event a boost? Next, add your resting heart rate to both numbers: This is a device that you can wrap around your chest and it sends signals to the hear rate the monitor that is worn on the wrist.
Exercise Heart Rate Training Zones for Weight LossThis is especially so if you use intervals for running. When it comes to strength training, intensity is measured by how much weight you are carrying, how many repetitions you are carrying this weight and what rest intervals you have. Eventually you will come to a point where conventional jogging or cycling is not able to boost your heart rate much more. Example of someone aged 40 who has a resting heart rate HR rest of Running will work but to do something you find fun is much better. This is an amazingly effective and efficient exercise.
Do you exercise because you want to lose weight? How hard should you really work during exercise? When it comes to exercise, particularly cardio exercise, there are different heart rate zones that equate to different levels of intensity. These different levels of intensity actually determine which energy systems your body uses during exercise and that often directly affects how many calories you burn.
We usually look at four different heart rate zones when it comes to exercise, a percentage of your maximum heart rate MHR:. So, why is it called the fat burning zone? Because the body relies on more fat for fuel when you work at a lower intensity. While lower intensity workouts are great for beginners and for great for building endurance, you need to work harder for some of those workouts if you really want to lose weight.
The thing is, the body does burn a higher percentage of calories from fat in the fat burning zone or at lower intensities. In this example, the woman burns more total calories and more fat calories at a higher intensity. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or interval workouts , which are a great way to burn calories and build endurance.
A general schedule would include workouts at a variety of intensities within your target heart rate zone. Where do you start? Below is a sample program with about 3 days of cardio and 2 days of walking. Another great option is to get a pedometer or activity tracker to keep track of your steps on a daily basis.
The key is to start with what you can handle and slowly build from there. Focus more on making exercise a habit you can keep up with on a regular basis. Journal of Strength and Conditioning Research. What Is the Fat Burning Zone? List Best Workouts for Weight Loss. The Pros and Cons. Article Walking for Weight Loss. What to Know Close. Interval Training Level 2.
This article will give you insights on how to effectively use target heart rate for weight loss. Target heart rate for weight loss applies mainly to cardiovascular exercises. Cardiovascular exercises compliment strength training and this is where you can use a definitive method such as target heart rate for weight loss to maximize fat loss.
With the information provided here, you could use target heart rate for weight loss to maximize the efficiency and effectiveness of your cardiovascular exercises.
Target heart rate for weight loss does not apply so much to strength training. When it comes to strength training, intensity is measured by how much weight you are carrying, how many repetitions you are carrying this weight and what rest intervals you have. Target heart rate for weight loss is most suitable for cardiovascular type exercises such as running or cycling. When you do cardio exercises, your heart rate will increase. The increase in heart rate is usually proportional to the intensity of the cardio exercise.
Your maximum heart rate can be determined by the simple formula of — your current age. So if your age is 40, your maximum heart rate should theoretically be Researchers have grouped heart rate zones.
The picture on the right is the typical heart rate chart that you may have seen in gyms. Your body behaves very differently in each of these heart rate zones.
Typically, the zones are categorized as follows;. Target heart rate is really a zone within which you want your heart rate to be in during a cardiovascular exercise session. You can determine the zone by assessing your maximal heart rate and then doing a rough calculation to assess the heart range zone that you want to be within.
By that definition, the target heart rate for weight loss is the zone in which your exercise efforts will give you the most amount of fat loss. The most effective way of measuring heart rate is by using a heart rate monitor.
This is a device that you can wrap around your chest and it sends signals to the hear rate the monitor that is worn on the wrist. If you are serious about using target heart rate for weight loss, you need to seriously consider getting such a gadget. You could also alternatively measure your pulse at various points of your body but you can only do this at the end of an exercise.
Without a heart rate monitor, you will not be able to use the heart rate data effectively. Consequently, you will not be able to assess if you are making progress in your fat loss efforts. Example of someone aged 40 who has a resting heart rate HR rest of This method may have an increased level of accuracy as it also considers your resting heart rate HR rest.
This is probably the better formula to use. You can determine HR rest by measuring your heart rate first thing in the morning. Download the target heart rate calculator in excel format. When it comes to cardiovascular exercises, the best exercise for weight loss lies in the anaerobic range i. This is where you get the most returns for your exercise effort. With adequate training, most people can build up their fitness levels to eventually be able to exercise in the anaerobic range.
High intensity interval training HIIT is a type of exercise that is most often used to bring the heart rate up into the anaerobic zone. This is an amazingly effective and efficient exercise. It is efficient because it can be done within a very short period. A typical HIIT session would not take more than 20 minutes. Read more about high intensity interval training exercises in the following resources;.
HIIT is so effective because it creates excess post-exercise oxygen consumption or EPOC which gives your metabolism a tremendous boost even after the exercise session is long over. Exercising in the anaerobic zone also causes the body to release potent fat burning hormones such as the Human Growth Hormone HGH as found in one study published in the Journal of Clinical Endocrinology and Metabolism in HGH is released as you exercise near or beyond the lactic acid threshold.
As mentioned, EPOC is excess post-exercise oxygen consumption. Some people call this afterburn. The act of exercising creates an oxygen debt. The body repays this oxygen debt by consuming more oxygen post-exercise. There is a lot of imbalance in the body after an exercise session, especially if done in the anaerobic zone. The American College of Sports Medicine describes the oxygen debt as payback for the body to undergo recovery after anaerobic exercise.
The effects of EPOC result in a metabolic boost. The metabolism can stay raised for up to 24 hours after the exercise bout. The EPOC effect is greater in anaerobic exercises as compared to aerobic exercises. The key to getting effective weight loss from cardiovascular exercises is by consistently increasing intensity.
Cardiovascular exercises lose value for fat loss if you are not consistently increasing intensity. Read related articles about the ineffectiveness of cardio exercises when intensity is not consistently increased;. This is where target heart rate for weight loss comes into the picture. It gives you a systematic approach to measure intensity of your cardiovascular workouts.
You could start by just doing brisk walks. The body will very quickly adapt to this exercise. At this point you may have to start jogging. As you continue to increase intensity, you will realize that you will be able to push your heart rate even higher. Eventually you will come to a point where conventional jogging or cycling is not able to boost your heart rate much more. This is where you will need to make the transition to High Intensity Interval Training.
Some people also call this target heart rate for weight loss training because the heart rate is used as a yardstick to measure exercise progress. HIIT exercises are not for the unfit or those who have never exercised.
HIIT exercises put a serious strain on the body. It is for this reason that you get tremendous fat loss. An unfit person should give himself a 12 to 18 month target to move to HIITs. Target heart rate for weight loss can be effectively used for moving an unfit person into the anaerobic range within this period of 12 to 18 months. Interval training is extremely demanding on the body. This is especially so if you use intervals for running.
A safer alternative would be to use a stationary bike. It does not deliver the same impact as running but it is a safer option for most people. As always, consult your doctor before starting any exercise. Some people may not be fit enough to exercise in the anaerobic zone. Others may have issues such as joint pains or injuries that may be limiting their ability to exercises such as HIITs.
In this case, you may need to consider using a less strenuous exercise. As mentioned above, a stationary bike is always a good option to consider. Whatever cardiovascular exercise you use, always focus on increasing intensity. Use the target heart rate for weight loss as a measure to gauge progress. If your heart rate reduces after doing a few exercise sessions, its time to increase intensity or consider changing to another exercise.
Always keep in mind to continuously increase the intensity of your cardiovascular exercise. This is where the effectiveness of target heart rate for weight loss comes into the picture. You can use target heart rate for weight loss as it helps tell whether you are consistently increasing intensity levels.
The best way to lose belly fat is to pursue any exercise modality that will pump your heart and muscles in overall body conditioning, and not to follow some gimmick that promises to target just those extra pounds around your waist. Losing weight and losing belly fat are two different things.
Have it your goal to burn off fat permanently and keep it off by following a proper diet, as well as following a cardio and strength training program to build a leaner healthier body. Running will work but to do something you find fun is much better.
Apart from exercise, the way we eat will greatly determine how effective how the weight loss program will go. Therefore it is important that you observe a healthy diet for effective weight loss. So, stay in the fatbunring zone, and exercise for a long time!! Hiking with a light backpack outdoors every sunday will give you results way bigger than any other method.
Try increasing your milage gradualy. Thanks for the marvelous posting! I genuinely enjoyed reading it, you happen to be a great author. I will be sure to bookmark your blog and will eventually come back in the future. I want to encourage you continue your great posts, have a nice day! Table of Contents for Article 1 Target heart rate for weight loss applies to cardiovascular exercises 2 Understanding target heart rate for weight loss 3 Understanding heart rate zones 3.
Comments Very good post. About Paramjit Sidhu Paramjit Sidhu is passionate about getting the message out there on how to achieve healthy and sustainable weight loss.