Aerobic Heart Rate Zones
Your target heart rate for weight loss can also be used during aerobic and anaerobic exercise to improve your fitness and lose weight. The aerobic zone is when youre using 70%-80% of your maximum heart rate, says marathon coach Wendy Bumgardner.
In the aerobic zone, you burn 50% of your calories from fat, 50% from carbohydrates, and less than 1% from protein.
The number of calories you burn depends both on your weight and for how long youre working out within 70% to 80% of your maximum heart rate.
Other Factors To Consider
Exercise is not the only way to burn excess fat. You can also get your body to shed fat by eating a balanced diet, watching your portion sizes, drinking plenty of water, and getting enough sleep. The more avenues you use, the faster you drop the extra weight.
Plus, burning fat or losing weight is not the only goal of cardiovascular exercise. Working out regularly has been found to lower your resting heart rate, which also reduces your risk of dying early from cardiovascular disease.
My Hiit Heart Rate Target Zones:
Based on the above calculations, here are my HIIT heart rate target zones:
- High intensity interval training heart rate target zone: 155 bpm
- Low intensity interval training heart rate target zone: 119 bpm
What does this mean?
Well, after each high intensity interval sprint, the goal is to elevate my heart rate to 155 bpm.
Then I will begin my active rest, by just walking around, and allow enough time for my heart rate to drop back down to 119 bpm.
Once my heart rate reaches my low intensity interval training zone, its time for my next sprint.
Follow this simple formula to calculate your HIIT heart rate target zones.
Don’t Miss: Tylenol Increase Heart Rate
Calculate Your Average Resting Heart Rate
How To Lose Stubborn Fat
Recommended Reading: Chronic Systolic Heart Failure Life Expectancy
What Is Hiit Anyway
First of all, what is HIIT? HIIT is high-intensity interval training.
It is a fast-paced training technique that consists of alternating between high-intensity and low-intensity activities. The high-intensity period generally lasts between 20 to 30 seconds. Then you slow down and do a low-intensity activity for about 10 seconds. This is also known as the recovery period. After that, you start over. This cycle can be sustained for up to 30 minutes.
The result of this kind of exercise is that your heart rate goes up and stays up, allowing your body to burn fat and recover over and over. The key is to choose a simple activity that will allow you to really push yourself as hard as you can without overthinking. Just focus on breathing and form. Its not easy. Its not even pretty, but it is definitely effective.
Exercise is essential for maintaining a strong body and a healthy mind HIIT is a great tool for both. Moreover, HIIT workouts for women are popular because they meet the needs of even the busiest babe. Are you a sleep-deprived college coed or a busy new mom? Are you managing middle-age or simply looking for a new challenge? A HIIT class can not only keep you in shape, it can also improve cognitive function.
How Do I Find My Pulse Or Heart Rate
Now that you have the target heart rate formula, you can monitor your heart rate to make sure youre in your target hear rate zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you dont use one you can also find it manually:
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers and press lightly over the artery.
- Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.
Don’t Miss: Esophageal Spasms Symptoms Heart Palpitations
Heart Rate And Burning Fat Whats The Connection
Your body uses glucose to fuel your muscles, with glycogen and fat being the two primary sources of it.
Fat needs to break down to produce glucose as well as carbon dioxide and water. Oxygen is what breaks down the fat stores or glycogen into glucose so that the muscles can use it as fuel.
Of course, the more energy you need, the more fuel your muscles will need, such as during a vigorous exercise session.Your heart rate increases during exercise and works harder than normal to send your muscle cells oxygen so that they can break down more fat and glycogen to get the food or fuel that they require to perform.
When youre pushing your heart rate higher and working hard at the gym, your maximum heart rate comes into play. This is defined as the highest heart rate that you can safely achieve during high-intensity exercise.
During this heart rate zone, as its called, you can burn more fat. But its not always possible to exercise at such a high intensity for longer workouts.
Thats why your fat-burning heart rate is actually between the two extremes of when youre resting and when youve hit your maximum heart rate.
Heart Rate Zone Calculator
Calculate your heart rate zones! Using this tool you can calculate your target heart rate zone and exercise accordingly to what your goal is weight loss, fat burning, endurance or strength training.
This tool will take into account your sex and age and calculate your heart rate zones. Find out which is the appropriate zone for your training.
Read Also: Fitbit Charge 2 Accuracy Heart Rate
Choose Your Interval Times
If you are a beginner, here is an example four-week plan:
- First week: 30 seconds of HIIT with a 60 second recovery period
- Second week: 30 seconds of HIIT with a 45 second recovery period
- Third week: 30 seconds of HIIT with a 30 second recovery period
- Fourth week: 45 seconds of HIIT with a 30 second recovery period
Here is an example 20 minute HIIT workout you could do for week one:
If you would rather start out with a 10 minute HIIT workout, simply cut the example by half. The best part is that as you become stronger, you can expand this program to a 30 minute HIIT workout.
High Intensity Interval Training Heart Rate Zone Calculations
Im also going to talk about high intensity interval training, and how you can incorporate it into your workout program, regardless of your current fitness level.
Seriously, if youre looking to take your fat loss goals to the next level, I want you to start incorporating high intensity interval training into your weekly routine.
You May Like: Medicine For High Heart Rate
How Do I Get My Heart Rate In The Target Zone
When you work out, are you doing too much or not enough? Theres a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if youre not a gym rat or elite athlete, knowing your heart rate can help you track your health and fitness level.
What Works Best
study , however, researchers discovered that wrist monitors may be just as accurate.
As a result, the monitor you choose may come down to personal preferences, your exercise of choice, budget, and any features the specific device has.
The best workouts to get you into your fat-burning zone vary from person to person. The key is to monitor your heart rate during different activities to see where you land and go from there.
For fat-burning, stick with moderate activity. Try the talk test if youre unsure how hard youre working. If you cant talk during your exercise, youre likely working at vigorous levels. If youre slightly out of breath, but can maintain a conversation, youre likely working at moderate levels and may be in your fat-burning zone.
Another way to determine your exercise intensity is by your individual capacity. Moderate, fat-burning activities may feel like an of your capacity on a scale from 1 to 20. If you start feeling like youre more at 17 to 19, slow down this is more vigorous activity.
Here are some exercises that may help you reach your fat-burning zone:
- ballroom dancing
While you may be focused on fat, its still important to elevate your heart rate into the vigorous zone from time to time. Working harder strengthens your cardiovascular system and burns more calories than moderate activity.
Besides exercise, there are other healthy habits you can start that may help you lose fat and reduce your overall weight.
Recommended Reading: Can Tylenol Cause Heart Attack
What Is The Fat
Your target heart rate is a number that shows your heart is working hard enough and that you’re burning a worthwhile number of calories during exercise.
A person’s specific target heart rate depends on his or her age: The older you are, the lower your target should be. But generally, it should be between 50 to 85 percent of your maximum heart rate , according to the American Heart Association .
Calculate Your Maximum Heart Rate
Get the formula here, plus a handy chart that breaks down average MHR by age.
Is there a certain target heart rate that encourages your body to burn more fat? The simple answer is yes.
Exercising at around 70 percent of your MHR will encourage your body to use more energy from fat, while exercising at a higher heart rate will encourage your body to use more energy from carbohydrates, according to a February 2011 review published in the journal Clinical Nutrition Espen.
Staying in the so-called fat-burning zone might seem like the best option if you’re looking to lose weight. But in fact, that’s not necessarily the case.
Heart Rate Training Zones
Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.
Zone 1 – Healthy Heart Zone: 50% – 60% of your Max Hr
Easiest, Most Comfortable Zone
Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.
Zone 2 – Temperate Zone: 60% – 70% of your Max Hr
Cruise Zone you can train for extended periods of time in this zone 75% – 85% of all calories from fat as fuel, 6 10 calories per minute
Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.
Zone 3 – Aerobic Zone: 70% – 80% of your Max Hr
Transition Zone from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation
Zone 4 – Threshold Zone: 80% – 90% of your Max Hr
Max Calorie Burn Zone
Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr
Peak Race Zone Athlete Only Zone!
Also Check: Heart Rate Vs Blood Pressure
How To Calculate Fat Burning Zone
Let’s try to calculate the fat burning heart rate range for a person that is 35 years old with a resting heart rate of 60.
MHR = 220 – age
2. We can now calculate the fat burning heart rate zones using 3 different methods:
- 60-80% of maximum heart rate:
fat burning zone: –
fat burning zone: 111 – 148 BPM*
- Zoladz method:
fat burning heart rate: –
fat burning heart rate: 130 – 150 BMP
- Karvonen method:
It Supports Healthy Weight Loss
What is HIIT besides fast and fun? It is also an effective fat burner. According to a study at Chang Gung Memorial Hospital in Taiwan, in a study of 18 participants , the benefits of a HIIT program on the mental and physical health of patients were measured and recorded. There were marked improvements in body mass index , hypertension, and resting heart rate.
Researchers from the University of New South Wales discovered that women who performed three HIIT sessions every week lost as much as 7.3 pounds by the end of 15 weeks. Women who achieved 40 minutes of moderately intense exercise three times per week actually gained almost three pounds over the same period of time.
Also Check: Does Tylenol Help With Heart Attacks
Heart Rate Zone For Weight Loss
However, the percentage of fat youre burning relative to carbohydrates is not what determines weight loss. As stated above, the less active you are, the more fat you burn in relation to carbs.
Obviously being inactive isnt the way to go to lose weight. Your body requires less energy and burns less fuel as activity decreases, so the fat burned is just a larger percentage of a smaller number.
We all know exercise promotes weight loss, and what you have to do is burn calories.
Pay Attention To How You Feel
Checking in with your body is an easy but less precise way to see if youre on the right track.
If youre working out at a moderate pace, you should be breathing faster but not be out of breath. You should be able to talk but not sing, and youll likely start to sweat after about 10 minutes.
If youre working out at a vigorous pace, you should be breathing fast and hard and shouldnt be able to say more than a few words at a time. Youll also start to sweat within a few minutes.
Don’t Miss: Does Tylenol Raise Blood Pressure
Find Yourself An Accountability Partner
HIIT for beginners doesnt have to be stressful. If youve had a long day, youre feeling sad, or youre just plain dragging your mental feet, an exercise buddy may be just the thing you need. Another key point is knowing you dont have to engage in the same exact activities at the same time. Instead, keep in touch and share tips for staying on track.
Basically, being liable to another person makes all the difference between getting off the couch and on the right track. Set goals together and reap the rewards of your hard work. Teamwork never looked or felt so good!
Always Warm Up And Cool Down
It is important to perform proper warm up and cool down exercises before and after your workouts. This will prevent injury and muscle soreness. The less sore you are after a workout, the more likely you will be to repeat the exercise.
What is HIIT good for if only the experts can practice it? With this in mind, remember that anybody can enjoy the benefits of HIIT and achieve amazing results. Ultimately, it does not matter what your experience or fitness level is.
Don’t Miss: Flonase And Afib
What Are The Types Of Heart Rates
Heart rates vary depending on several factors, including:
Different types of heart rates include:
- Resting heart rate: Measured when you are at rest and should be between 60-100 bpm.
- Target heart rate: Measured during exercise and is calculated as 50%-85% of your maximum heart rate. Different types of target heart rate zones include:
- Lower-intensity zone: Working out at 50%-60% of your maximum heart rate.
- Temperate zone: Working out at 60%-70% of your maximum heart rate.
- Aerobic zone: Working out at 70%-80% of maximum heart rate.