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 Weight Loss with a Target Heart Rate: Make Workouts Work For You

Weight Loss with a Target Heart Rate: Make Workouts Work For You

Calculating your target heart rate zone is an important part of the weight-loss puzzle. Your target heart rate zone, which consists of an upper and lower heart rate, improves the efficiency of both high-intensity and low-intensity workouts, regardless of how long they last.

Exercising in your target heart rate zone not only burns more fat and calories, but it also gives you insight into how your body works and what it requires for optimal results. Here's how to use your target heart rate for weight loss, whether you're trying to lose weight or gain muscle.

Identifying Your Ideal Heart Rate

Target heart rate is a crucial metric for getting the most out of your workout. Exercising at your target heart rate not only helps you lose weight and burn fat, but it also ensures that you're working your body in a healthy way.

Working below your target heart rate could indicate that you aren't getting enough exercise. Working out at a rate that is significantly higher than your maximum heart rate may indicate that you are overtraining. While most people think of exercise as a good thing, doing too much high-intensity exercise at your maximum heart rate can cause injury and burnout. Knowing and using your target heart rate while exercising, on the other hand, ensures that your high- and low-intensity workouts are balanced.

"Your target heart rate helps you hit the bullseye, so you can get the most benefit from every step, swing, and squat," according to the American Heart Association.

Knowing your resting heart rate can help you better understand your target heart rate. Use a fitness tracker or manually count your pulse for one minute to determine your resting heart rate; healthy adults should be between 60 and 100 beats per minute (bpm). Knowing how your body, breath, and pulse feel at rest can help you figure out how hard you're working when you're exercising in your target heart rate zone.

How to Work Out Your Maximum and Target Heart Rates

You'll need to know your maximum heart rate — the highest rate at which your cardiovascular system can function — to calculate your target heart rate zone. Subtract your age from the number 220 to get this result.

For a 40-year-old, for example, the equation would be 220 – 40 = 180. You can use that number to determine your heart rate zones now that you know your maximum heart rate, which in this case is 180. Here are some examples of how to calculate your target heart rate for weight loss using the above assumptions for a 40-year-old:

A lower bound

50% of your target heart rate is a good place to start.

180 divided by 0.5 equals 90.

Maximum limit

70% of your target heart rate is a good place to start.

126 = 180 0.7

This person's weight-loss target heart rate is between 90 and 120 beats per minute. Without having to do the math, a fitness tracker can help you find your target heart rate zones. Wearing a tracker during exercise can also help you hit these goals on a consistent and long-term basis, allowing you to achieve the results you want.

Anyone who wants to lose weight should be aware of how their body uses energy. Paige Waehner, a personal trainer and author, explains that carbohydrates and fat are the body's primary sources of energy for exercise.

Depending on the type of exercise, these energy sources will be used in different ways. High-intensity workouts like HIIT, cardio training, and jogging, for example, rely more on carbs than fat. Low-intensity workouts, such as yoga, tai chi, or walking, on the other hand, rely more on fat.

Calorie intake is also important for weight loss, especially during fat-burning workouts. Most people are aware that in order to lose weight, you must either reduce your calorie intake or increase your calorie expenditure. But, in order to see results, how many calories should you aim to burn?

A loss of 3,500 calories equals one pound, according to the Mayo Clinic. Cutting 500 to 1,000 calories per week over time can help you lose weight in a healthy and consistent manner.

Fitness level, age, gender, muscle mass, and diet all play a role in a person's ability to lose fat, says Dr. Neal Malik, in addition to using your target heart rate for weight loss and watching your calorie intake. To achieve your ideal weight loss goals, he recommends mixing up your workout routine with a combination of low-intensity and high-intensity physical activity.

Kyle Meyer, a sports medicine fellow at Penn Medicine, agrees that a consistent, well-balanced regimen is essential. "A combination of HIIT and traditional cardio may be the key to maintaining overall health, increasing muscle strength, lowering cardiovascular risk, and maintaining cardiorespiratory fitness in many cases."

Zones of Aerobic Heart Rate

To improve your fitness and lose weight, you can use your target heart rate for weight loss during aerobic and anaerobic exercise. According to marathon coach Wendy Baumgartner, the aerobic zone is when you're using 70 percent to 80 percent of your maximum heart rate.

"You burn 50 percent of your calories from fat, 50 percent from carbohydrates, and less than 1% from protein in the aerobic zone."

The number of calories you burn is determined by your weight and the length of time you exercise at 70 to 80 percent of your maximum heart rate.

Low-Intensity Steady State is a type of low-intensity steady state exercise (LISS)

LISS (low-intensity steady state workouts) are an excellent aerobic exercise that can be supplemented with higher-intensity workouts. LISS workouts, according to personal trainer and fitness author Larysa DiDio, entail engaging in a repetitive motion at a consistent pace. LISS workouts, unlike HIIT, focus on a lower level of effort over a longer period of time. Walking, swimming, and jogging are just a few examples of activities that you can do without stopping.

"With LISS, you maintain a light to moderately hard heart rate — around 60% of your maximum heart rate — for about 45 minutes to an hour. cardio, which helps you burn fat and build endurance," DiDio adds.

Zones of Anaerobic Heart Rate

Anaerobic exercise necessitates a greater level of exertion than aerobic exercise. Anaerobic exercise is defined as exercising at 80 percent to 90 percent of your maximum heart rate for a short period of time. Interval training or high intensity interval training, also known as HIIT, is one of the best ways to engage in anaerobic exercise.

HIIT (High-Intensity Interval Training) is a form of high-intensity interval training (HIIT)

People who do high-intensity interval training (HIIT) have been shown to lose weight, improve body composition, and target the stubborn areas of body fat. In a study conducted by the University of Lethbridge, such effects were demonstrated. Young women who participated in six weeks of spring interval training lost 8.0 percent of their body fat mass and 3.5 percent of their waist circumference, according to the findings.

Short bursts of high-intensity exercise are alternated with short rest periods in HIIT. The National Academy of Sports Medicine (NASM) recommends aiming for 80 percent to 95 percent of a person's maximum heart rate during intense workouts. Resting heart rates should be between 40% and 50% of maximum heart rate.

Increasing Your Heart Rate on a Daily Basis

Even when you're not working out, simple lifestyle changes can raise your heart rate in short bursts. According to Christopher Bergland, an endurance athlete and coach, anyone can make healthy choices throughout the day to help them achieve high intensity exercise. HIIPA stands for high-intensity incidental physical activity, as he calls it.

"Taking the stairs instead of the escalator or elevator, raking leaves, shoveling snow, and getting up from your desk to dance for a minute or two are all examples of HIIPA activities. when your favorite song comes on the radio, and so on," he explains.

Bergland suggests making a deal with yourself about certain lifestyle habits to help you incorporate HIIPA in a healthy way that doesn't cause self-guilt. For example, you might choose to take the stairs to and from your apartment building but the elevator at work.

Weight Loss Target Heart Rate Zones

Understanding your target heart rate zone can assist you in achieving your weight loss objectives. Your target heart rate zone supports a personalized approach to fat burning by providing insight into how hard your body is working — and what it's capable of. While heart rate zones aren't the only way to lose weight, they are an important part of keeping a balanced and results-oriented exercise program.

Last Word

Everyone has a different level of fitness. A person's heart rate can also be affected by certain medications. As a result, before starting any new workout program, check with your doctor to see if the activity is safe for you and, if so, what your target heart rate should be.

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