Calculation of the pulse for fat burning: an effective method of losing weight
Fat burning is a multi-step process that depends on both internal (humoral) and external (physical exercises) exposure factors.There are certain rules for fat burning, so with a thoughtful organization of the same training, significant results can be achieved.
Burning fat is due to the release of fat from fat cells, the amount of which during a person's life does not change significantly, so to eliminate the accumulated fat from the body just need competently chosen workouts and exercises.
To fully burn fat in the body requires the presence of enzymes and oxygen. In addition, an energy deficit should be created, which requires the transportation of fat from fat cells. Therefore, if all these conditions are met, the desire to lose weight and improve one's health can be realized.
Video: What pulse do you need to burn fat?
Calculation of the heart rate zone for burning fat
A heart rhythm can help to measure the intensity of physical exercises. In most people, the heart at rest is reduced in the range of 60-100 times per minute. The heart rate increases during exercise and other physical activity. The more complex and long the exercises are performed, the more the heart rate will increase.
When a person is exercising in his heart rate zone, in which fat is burned, the body starts using fat reserves for energy instead of using basic sugars and carbohydrates. This leads to fat loss.
There are the following heart rate zones:
- Heart rate
- Moderate heart rate
- Target heart rate
- Maximum heart rate
During a correctly calculated accelerated heart rate, fat burning occurs at approximately 70% of the maximum heart rate.
The maximum heart rate is the maximum number of times that the heart should contract during its activity. The easiest way to determine the maximum heart rate is to take your age from 220.
For example, the maximum heart rate of a 35-year-old woman is 220 minus 35 = 185 beats per minute.
To determine a comfortable fat burning zone, it is necessary that her heart rate is 70% of 185, which is equivalent to 130 beats per minute.
Why do I need to know the heart rate zone for fat burning? Many believe that it is best to exercise at the maximum pulse, because then fat is burned faster. In fact, with intensive training, a person gets tired more quickly, which reduces the time of classes. Therefore, it is more effective to train 40 minutes correspondingly to a comfortable fat burning zone, at which the fat burning process starts.
Calculation of other heart rate zones
Experts recommend performing exercises at 70% -85% of the maximum heart rate. This zone of heart rate is called the target heart rate.
There is also a moderate heart rate zone, which ranges from 50% to 70% of the maximum heart rate.
Heart rate for fat burning
When using the following diagram, remember that the more age, the lower the calculation of the heart rate for fat burning. Therefore, if, for example, a person is 32 years old, he will be able to use the indicator in the range of 31 to 35, since he corresponds to the heart rate at which fat burning occurs.
Some medications can also affect the heart rate, so it's worth talking to your doctor if there are such problems.
|Age||Estimated heart rate for burning fat in beats per minute|
Instruments for measuring heart rate
Today, there are many devices and medical devices on the market that help to measure the heart rate during training and even in the performance of everyday tasks. Nevertheless, there are ways that allow you to determine the actual heart rate without any difficulty.
- Traditional tracking
The most affordable way to measure heart rate is to use your fingers to monitor your heart rate. First you need to stop the exercise and place your finger on a vessel located on the neck, wrist or chest.
Strokes (pulse shocks) are counted for 60 seconds (or for 30 seconds and multiplied by two). The number that can be obtained is the magnitude of the heart rate, that is, the heart rate.
- Wrist monitor (heart rate monitor)
Devices that calculate the heart rate, are now often offered in the form of hours put on hand. Similar gadgets have become popular in recent years, because they are easy to use and affordable.
For example, FitBit Charge 2 records the pulse throughout the day and determines if the user is in his fat burning zone and what is currently best done: to be at rest, in a moderate or maximum zone during various activities.
The advantage of a wrist monitor before traditional tracking is that the heart rate is constantly monitored, and there is no need to stop the activity to record it.
Often, these types of devices additionally perform the functions of pedometers, determine training distances, the number of calories burned in accordance with the sex. Additionally show time as a normal clock.
- Monitor with a sensor on the chest
Measurement of the heart rate with a sensor located on the chest, allows you to record the heart rate during training.
Some brands, such as the Premium Heart Rate Monitor from Garmin, transfer the received data over a wireless network to a compatible device. At the same time, they can work like a normal clock, which allows you to get a more holistic view of the training. Belts worn on the chest, are made of soft tissue and can be adjusted according to their volume in accordance with the different sizes of the subject.
Monitors placed on the chest can be used during most physical activities, including swimming. However, you should carefully read all available functions of the device before buying. Some devices are waterproof, which allows you to conduct training in the water. Others are considered water resistant, and from previous ones they differ in that they can be used in water for a short time.
- What works best?
Some athletes prefer monitors with a sensor on the chest, because they are more accurate. However, in a recent study it was found that devices worn on the wrists can also provide no less reliable data.
As a result, the selected monitor can be reduced to personal preferences, selection criteria, budget and the availability of additional functions provided in a particular device.
Choosing a workout for fat burning
The selection of exercises suitable for the fat burning zone is carried out taking into account the individual characteristics of the user. The main thing is to control the heart rate during various actions, which allows you to see where there are successes, and where you need to adjust physical activity.
To effectively burn fat, you must adhere to moderate activity. In particular, you can try a test test (talk test), which will let you know how hard you work:
- If it is not possible to talk during training, then probably, vigorous training is carried out.
- If in the process of performing the exercises there is a slight flare-up, but it is then possible to talk, then probably work at a moderate level, so a person can be in the fat burning zone.
Another way to determine the intensity of exercise is individual ability. Moderate, fat burning actions can correspond to the level 11-14 on a scale from 1 to 20. If there is a feeling that the activity of the training is at around 17-19, you need to slow down the pace of exercise in order to moderate activity.
Exercises that can help everyone who wants to reach the fat burning zone:
- Slow jogging
- Active walking
- Water aerobics
- Biking (no more than 15 km per hour)
- Tennis (paired)
- Ballroom Dancing
Although you can focus on burning fat, it is still important to raise the heart rate from time to time to an energetic zone.Complication of physical activity strengthens the cardiovascular system and burns more calories than moderate activity.
Interval training, such as alternating periods of walking and running, is also an effective type of exercise that can help lose weight and strengthen the cardiovascular system.
Other recommendations for fat loss
In addition to exercise, there are other habits that you can begin to practice if you want to reduce the amount of fat and reduce the overall weight.
- A diet that is based on healthy foods
Fruits and vegetables should make up most of the daily diet. Whole grains, protein substances and low-fat dairy products are another good choice. It is necessary to avoid adding sugar and saturated fats, which are contained in packaged foods and semi-finished products.
- To drink a lot of water
If you do not like plain water, you might think about giving it a pleasant scent, for which artificial sweeteners are used. If possible, you can squeeze the lemon and mix in an acceptable amount with clean water.
- It is necessary to control the volume of portions
Restaurants tend to provide excessively generous portions, so it is worth thinking about that half of the food was packed before it was completely eaten.
At home it is better to choose a smaller plate for daily meals. For example, you can serve food in a dish the size of a salad bowl, and not in a lunch plate.
- It is important to strive for slow and sustained weight loss
Loss of more than one kilogram per week can impair your health. The attending physician can help determine the strategic goals for weight loss. In addition, it is often suggested that you contact a nutritionist for help.
If you have to burn calories for the first time, you need to do it slowly. The American Heart Association recommends working with moderate intensity (at 50 percent of the maximum heart rate) to avoid the development of injuries and burnout before the intensity of exercise is increased.
Increase the intensity of the exercises on time, as a result, you will achieve even more impressive results. Consistency and constant work help to achieve the desired success.
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