Pulse for burning fat: numbers, calculations, examples of exercises
Fat burning (fat splitting) is a physiological process in which fat-like substances begin to break down in the body, resulting in a person getting rid of extra pounds.This can be achieved in various ways: sports, diet, use of dietary supplements.
The main thing is that the body receives fewer calories than the breakdown of fat, then in the course will be launched those stocks that look unattractive on any figure.
Excessive activity or frequent stress on the background of a “hungry” diet can only partially help to lose weight. This is due to the fact that at first the body actively breaks down fat reserves, and then the economy mode starts, in which the fats remain, and glycogen and muscle tissue are released. Such weight loss is very harmful to health, so recently the eyes have focused on the value of the pulse in burning fat.
Video: What pulse do you need to burn fat?
Heart rate measurement
Exercises for burning fat will be more effective if a person knows how to measure heart rate, that is, pulse. Since fitness technology is developing rapidly today, most people can wear wrist devices that track heartbeats in various states. If you know a normal heart rate, you can speed up or slow down your workout. This will allow you to stay in the correct area of the heart and quickly reach your goals.
To measure your heart rate, you can use a smartwatch — an activity tracker or heart rate belt. Wrist devices also make it possible to measure the pulse by sensing a shock wave on the radial artery located on the wrist. This method of determination is less accurate than a chest belt.
Measuring belts are worn around the chest, and the sensor is installed at the center of the chest. They measure the electrical activity of the heart, which spreads in a wave-like manner along the myocardium when the heart contracts.This is the most accurate way to measure heart rate, but some people find it unpleasant to wear the device during workouts.
To measure the pulse, you can use your own fingers. You need to put the tips of the index and middle fingers on the neck or the inner part of the wrist, which will make you feel the heartbeat. The number of beats is calculated in one minute or within 15 seconds, after which the result is multiplied by four, and then the required indicator is determined.
It is possible to determine the pulse with your fingers in a sitting position or during rest, but this is quite difficult and inconvenient to do if exercise is performed. When there is a desire to adhere to a specific zone of heart rhythm, you need to measure the heart rate during exercise.
Pulse and Fat Burning
In recent years, the theory has been actively propagated that there is an ideal heart rhythm zone, adapted individually to each person, in which the highest amount of fat calories is burned. It was believed that if you stay below this zone, then you will not be able to achieve the maximum consumption of fat deposits. If you rise above this zone, then food is burned in the stomach instead of getting rid of fat.
According to the theory of the pulse for burning fat, a rather low level of training intensity is needed, so a person should strive to conduct classes a little longer, observing a given pace.
Three simple ways to calculate a fat burning zone:
- A particular person is determined by the maximum heart rate, for which you need from the indicator 220 - (take away) his age. If, for example, a person is 35 years old, then to determine the maximum pulse from 220, 35 are taken away and 185 is obtained. Then the fat burning range is determined, which ranges from 60% to 70% of the previously calculated maximum heart rate. For a person of 35 years, this zone will be from 111 to 129 heart rate.
- You can use a fitness app, such as Wahoo Fitness, MapMyFitness or RunKeeper, to calculate your comfortable heart rate zones.
- It is possible to conduct a field test or a home test using the Wahoo Fitness application, which will determine the individual Burn and Burst zones.
Heart rate zones
Cardiovascular effects on the human body in different ways depending on their intensity. The more active exercise is divided, the more laid out the body. This means that training will be shorter, because fatigue comes faster. Therefore, the higher the heart rate, the more intense the training.
- Zone 1
The first zone is in the range from 50% to 60% of the previously determined maximum heart rate. This is the least intense zone in terms of cardio and is considered relatively easy. If a person who wants to lose weight is in the category of beginners, then it is reasonable to start training from this particular zone. In the process of training calories are burned and the cardiovascular system is strengthened, which allows you to prepare for more complex exercises.
- Zone 2
Classes are performed with the dynamics from 60% to 70% of the maximum heart rate, and in this case the person is still in a zone of relatively low intensity. Some people train in this zone when they go jogging. Yet it is a bit more intense than a brisk walk. If a person trains in this zone of heart rate, he will not exhaust his resources, so after exercise you can even feel rested.
- Zone 3
It ranges from 70% to 80% of the maximum heart rate. This area today is considered by many to be ideal for a variety of workouts, including endurance exercises. When you run a distance or participate in other activities, such as a triathlon, you can spend a lot of time in this heart rate zone. Training in it is characterized by relatively low intensity, so you can hold a session for a long time, until you feel tired.
- Zone 4
It ranges from 80% to 90% of the maximum heart rate. It is characterized by too high intensity, but if desired, training can be performed for a long time. You can reach this zone when driving at high speed, slightly below the total sprint. This heart rhythm arises during a workout according to a regimen or during interval fitness, when the work is done during a short 30-90-second burst, and then a short rest begins.
- Zone 5
The last zone, which ranges from 90% to 100% of the maximum, is therefore the most intense. Training with this heart rate is incredibly difficult to maintain. Most likely, in this zone of the heart can be reached at the end of an incredibly hard sprint. At this rate, the body quickly gets tired and becomes poorly controlled.
Video: Heart rate ranges or pulse zones. Five (5) pulse zones.
Burning fat, not just calories.
Many say that when hard physical training is done, then the loss of calories increases. This fact often suggests that the greater the intensity of exercise, the more effective weight loss. But, unfortunately, not all calories are the same - especially when it comes to fat loss!
An increase in heart rate closer to the maximum heart rate can lead to burning more calories, but it is not always the body fat that is always split. As noted in a number of studies, with this form of training, there is a loss of both fat and carbohydrates.
In fact, when a person gains a higher level of intensity, the body, in most cases, burns short-term reserves of sugar and carbohydrates that were taken during the last meal. That is why it was noted above that with this form of exercise, food is burned in the stomach. This is also confirmed by the fact that after an intense workout, the feeling of hunger is very pronounced.
To really force the body to begin to get rid of long-term fat reserves, you need to choose a lower level of intensity of physical activity, which allows you to maintain the heart rate in the area of fat burning for a long time.
The right exercise for burning fat
The choice of training and the level of intensity to reach the fat burning zone will depend on the level of fitness. If a person, for example, likes to run, then you need to do it faster to reach your fat burning zone, compared to those who are just starting a running workout. There are several ideas for each level of fitness.
- For beginners
Many daily activities can be conducted while maintaining a low heart rate, which provides more opportunities for burning fat.
Some good options are:
- Walk in the park after the end of the working day or install the car in the parking lot.
- Joint walk with the dog instead of just throwing the ball to her.
- Leave your car for a while and take a bike ride instead of the usual car ride.
- Walk up the stairs instead of an easier way - taking the elevator.
- For experts
Performing long, but at a slow pace of distance will allow the body to keep in the zone of fat burning throughout the workout. You should be aware of several points:
- The key value is given to the slow pace. You need to keep your rhythm moderate enough to stay in the target heart rate zone (from 60% to 70% of the maximum heart rate).
- You should first think about a quick walk, especially if the workouts are at the beginning stage. As the fitness level increases, it will be possible to increase the rate of walking to a stable run, while not forgetting the need to be in the fat burning zone.
- You need to strive to regularly perform long and slow distance training 3-5 times a week.
- It is important not to overdo it, so it is better not to increase your weekly total mileage by more than 10% in seven days.If, however, to overcome too large distances, you can get injured or provoke the occurrence of fatigue syndrome.
- For lovers of gravity
For maximum results from fat burning, you can try a small and simple procedure.
- You need to perform three cardiovascular exercises for the same amount of time. For example, you can work out 10 minutes on a treadmill, 10 minutes on a rowing machine and 10 minutes on an elliptical.
- It is important to adhere to moderate intensity, making sure that the heart rate is within the calculated limits corresponding to active fat burning (from 60% to 70% of the maximum heart rate).
- The presented training can be done from 3 to 5 times a week and, if necessary, mixed with various types of cardiovascular exercises to maintain interest in the exercises.
Top fat burning exercises
1. Ashtanga Vinyasa Yoga
Yoga lovers should be aware that burning calories can vary greatly between different styles. Ashtanga Vinyasa Yoga exercises are not suitable for everyone, for example, it cannot be performed by people with cardiovascular diseases.Depending on how vigorously the workouts are performed, it can help get rid of 250 to 400 calories.
Dropping the main part of calories can occur when a person runs, rises and jumps over obstacles. For greater accuracy, we can say that the study in 2013 showed averaged indicators of calories burned by women crossfitters, which are 12 calories per minute. About an hour of exercise can take up to 700 calories.
3. Hot yoga
This type of training could not circumvent the previously submitted Ashtanga Vinyasa Yoga, despite its “hot” name.However, with proper exercise in 90 minutes of training, it can take about 350 calories, so for some this option of burning fat can be quite effective.
Above it was stated that with the help of running you can significantly reduce the amount of body fat in the body. In practice, it has been proven that running about one and a half kilometers takes about 100 calories. The same amount is burned when walking the same distance.
A woman weighing about 55 kg can expect to burn about 175 calories with a 60-minute exercise. For comparison, holding a classic Pilates allows you to get rid of 190 calories.
Weight exercises are one of the best fitness trends, partly due to their cost effectiveness, as well as well-documented evidence that they work. The workout, which most heavyweights recommend in their manuals, usually helps burn about 200 to 400 calories in half an hour. If the exercises are performed at intervals, fat burning continues even after the end of the workout.
This type of training has gained popularity due to the effectiveness of high-intensity interval training. During exercise, you can burn from 500 to 1000 calories in 60 minutes. Additionally, afterburning is peculiar to the orangteori, since interval fitness speeds up metabolism very effectively. As a result, megacalories will continue to split even when the person has stopped doing the exercises.
During boxing sparring and training before the fights can burn up to 500-1000 calories per hour. Additionally, valuable defense and attack skills are obtained that can be useful in life.
9. Dance zumba
If a person makes full bends, then you can burn from 400 to 600 calories, then this Latin fitness dance offers it.Additionally, a fun atmosphere will relieve stress and not notice how quickly the training went.
Video: Zumba - awesome fitness program for weight loss!