How Does Heart Rate Affect Exercise Workouts and Weight Loss?
To maximize weight loss, target heart rate when doing cardiovascular exercise. When you do cardio, your heart rate will increase. Usually, the increase in heart rate is proportional to the intensity of the cardio exercise. The maximum target heart rate is simply (220 minus your current age).
Warm Up Heart Rate
You should warm up in the moderate activity zone which is 50% to 60% of maximum heart rate. Then, move to aerobic zone or level. This aerobic zone is endurance and strength training zone. It is 60% to 70% of your maximum heart rate. This is the level where fat burning begins to occur.
Target Heart Rate
Target heart rate is the zone you want to reach during a cardiovascular session. You can assess your maximum heart rate zone through an approximate calculation of what zone you want to be within. Measure your heart rate by using a heart rate monitor. This is the most effective way of measuring your heart rate. Taking your pulse is difficult when in the midst of exercise.
The Calculations
To identify target heart rate for weight loss. Simply find the maximum heart rate.
Example: for someone 40 years old. (220 – 40) = 180 maximum rate
Your aerobic zone is (60% to 70%) for weight loss:
180 x 60% = 108, 180 x 70% = 126
Weight loss heart rate: 108 to 126
Always keep in mind that intensity is related to target heart rate. If you increase intensity level of the workout and exercise, your heart beat will go up. The most efficient way to lose weight is to reach the anaerobic zone which is 80% and above the maximum heart rate. When you reach the anaerobic zone, a 20 minute workout is sufficient to get results.
You have increased your heart rate and are warm at the end of your workout. Stay warm both during and afterwards with Baaab Fitness men’s and women’s workout gear.
