Be Safe Know Your Maximum Heart Rate
Heart rate or pulse is the number of times your heart beats in one minute. The heart rate is the lowest when youre resting, because the least amount of blood is needed for your body. A normal resting heart rate can be between 60 and 100 BPM for most people typically 60-80 BPM.
It is best to check your resting heart rate right after you wake up while youre still lying down. Your resting heart rate will change with age, as the heart muscle gets weaker, but it is important to know your baseline heart rate. Sudden changes of puls should be reported to the doctor since that can imply health problems.
When exercising, your heart rate rises as your heart pumps more blood and oxygen into the body. There is a limit with how much effort a heart should be burdened. That limit is called the maximum heart rate and should never be exceeded. The maximum heart rate depends on your age and can be calculated when you subtract your age from 220.
What Heart Rate Should I Target For Weight Loss
Heart rate is the most important factor in knowing how effective your exercise is, especially for weight loss. While any exercise is better than no exercise at all, working out hard enough to keep your HR in the ideal zone is the best way to lose weight through exercise! This is because your heart rate is related to the number of calories you are burning. The higher your heart rate, the more energy you are using up. Additionally, HR is an indicator of your level of fitness. Reaching your target heart rate means that your body is increasing its fitness and in the future, you will perform better.
So what is that ideal zone and how do you know youre there? The short answer is, that your heart rate should be around 50-70% of your maximum for moderate exercise and 70-85% of your maximum for intense exercise. This rate depends on your age but is easy to calculate. The fitter you are, the lower your resting HR will be. You can measure your HR yourself or using many portable devices, including biosensors which can monitor HR remotely. Read on for more information on HR and how to measure it.
Exercise Heart Rates For 53 Year Olds
Light to Moderate Exercise
The target pulse rate zone for a 53 year old male to burn fat during light to moderate exercise is 84 to 115 beats per minute1. 53 year old females working out to loose weight should exercise between 80 and 110 bpm. This exercise range corresponds to 50% to 69% of the maximum target rate for your age.
Moderate to Intense Exercise
The American Heart Association recommends hard exercise up to 85% of your maximum heart rate1. The target zone during intense exercise ranges from 117 to 142 beats per minute for a 53 year old male and between 112 and 135 for females.
Maximum Heart Rate
Maximum heart rate is the upper threshold that your cardiovascular system can sustain during physical exertion. This rate decreases with age. The maximum heart rate for males can be estimated using the Karvonen method as 220 minus your age. So for 53 year old men, the maximum rate is approximately 167 beats per minute. A modified HRmax formula specific to women has been developed as 206 minus 88 percent of your age2. This method results in a 159 beats per minute maximum pulse for a 53 year old female. See also: Resting heart rates for 53 year olds
Exercise heart training zones chart for 53 year old men
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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.
What Is Your Heart Rate
Heart rate is the number of times a heart beats per minute. Your resting rate is the number of beats per minute when you are not doing exercise. For a healthy adult that should be between 60 and 100 bpm. For athletes, it can be as low as 40. That level of fitness is difficult to achieve to those not professionally working out. Do remember that your HR can also be affected by stress, hormones, or medication. If you are concerned about your heart rate, speak to your doctor. They can take into consideration your overall health, and advise you.
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The Dangers Of Belly Fat
The American Heart Association suggests at least 150 minutes of moderate-intensity exercise a week or 75 minutes of vigorous exercise to foster good health. Increasing your activity level increases the amount of calories you burn a day, which helps you burn the fat around your belly.
The unwanted belly fat you’re trying to lose is comprised of both visceral and subcutaneous fat. The fat just under the skin, or subcutaneous fat, that bulges or that you can pinch isn’t the most dangerous fat either. The hidden fat you can’t see — the kind doctors warn against — is known as visceral fat. This is fat that gets packed around organs like your heart, liver and kidneys. Carrying more visceral belly fat increases your risk of coronary heart disease, insulin-resistant type 2 diabetes, high blood pressure and stroke.
Engaging in activities that raise your heart rate like swimming, biking, running, elliptical machines or walking up flights of stairs helps you to sweat and increase calorie burn. This increased calorie burn will help your body get rid of the visceral fat surrounding your organs.
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Target Heart Rates Chart
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.
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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.
When Your Heart Rate Goes Up The Scale Goes Down Right
Originally published January 23, 2018 5:55 pm, updated September 28, 2020
If your goal is to lose weight, there are a handful of ways to make that happen. While adjusting your diet is key, adding exercise will help make your goals a reality.
But theres a huge difference between a 20-minute walk-and-talk with your friends and a two-hour brick workout. Both can be effective but how do you know whats really getting you where you want to go?
If youre wearing a heart rate monitor, itll be much easier to tell if youre working out in the target heart rate for weight loss. Data doesnt lie, so consider your monitor your best workout buddy .
Here are three things to keep in mind when youre exercising to lose weight.
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Your Target Heart Rate For Weight Loss
by Dr. Michael Gorman, PhD, PT, DMT, FAAOMPT | Apr 25, 2020
As technology has evolved in our society, one thing you can bet on is that Americans are more overweight than ever. In fact, a shows frightening data. In the year 2000, 30.5% of Americans were considered obese. Obese is considered having a Body Mass Index of 30 or higher. to calculate your BMI.
The current data has worsened. The US News and World Report revealed the obesity rate during 2017-2018 was 42.4%. Yes that is right, 42.4% of Americans were considered obese during this time frame.
Multiple factors go into weight loss. Exercise must be a component of a plan for prolonged weight loss. One factor that is oftentimes overlooked is the ideal heart rate range to promote weight loss. Read on please!
Get The Balance Right
I have a real beef with the way this fat-burning idea is promoted, Brooks says. Its a very strange way to talk about exercise. She and Breen agree that the myth persists because its an easy concept to grasp. Its a way of making exercise machines more appealing if Im working at this speed, Ill burn more fat than at another speed, Breen says.
None of this is to suggest low-intensity exercise is a waste of time. Even the top athletes in the world regularly and purposefully work out at a light effort. A gentle jog or easy spin is a great way to clear your head, get reenergized, improve your health, spend time with friends and family, and, yes, burn some calories.
Mix it up, Breen says about structuring your workouts. Have some harder, high-intensity days, followed by easier, low-intensity recovery days. Also aim for different durations. When you have the time, do longer workouts at a comfortable level of effort. When youre pressed for time, work a little harder. The table in our guide to heart-rate training will help you construct a well-rounded exercise program.
Variety in your workouts will keep you fresher physically and mentally than if you do the same thing day after day after day. That freshness will make it more likely that you exercise consistently. And thats the zone that will result in long-term weight loss.
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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.
Elevate Your Heart Rate To Burn Calories And Lose Weight
In order to lose weight by working out, you must create an energy deficit, which is simply a matter of calories in vs. calories outburning more than you consume. The more frequently you exercise, and the harder you push yourself while exercising, the more calories you will burn.
When you work out in higher heart rate zones, your body burns calories at a faster rate. Theres no reason to limit yourself to the fat burning heart rate when weight loss is your intended result.
Additionally, more strenuous workouts can contribute to losing weight even after youre done exercising. Your metabolism often keeps working for up to 2-3 hours to repair damage done to your body.
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Target Heart Rate: Your Built
You can increase exercise success by staying within the right zone. Learn how to calculate and reach your target heart rate.
Exercise seems easy enough. Throw on some running shoes or hop on a bike and off you go. However, to get the most out of a workout there’s one more thing you need to know: your target heart rate.
Target Heart Rate: Setting Your Pace
While it may be tempting to take an easy stroll around the block and call it a day, exercising at the right intensity and for the right amount of time is key to improving health and reaching fitness goals. Your target heart rate, a specific number of beats per minute that you want to reach during exercise, is your guide.
“When you hear about target heart rate, we are really talking about a range to keep your heart rate in. This is used as an indicator of exercise intensity,” says Laura Stusek, fitness coordinator for Westminster College in Salt Lake City. “There is no one target heart rate for everyone. It depends on your goals, age, and general fitness.”
Target Heart Rate: Your Personal Range
Begin by subtracting your age from 220 to find your maximum heart rate, or beats per minute. Then multiply the maximum heart rate by .65 this is the low end of your range and by .85 this is the high end of your range. The two numbers make up your target heart rate zone. Note that a person should never exercise at their full maximum heart rate.
Target Heart Rate: Making Exercise Gains
Checking Your Target Heart Rate
Fat Burning Zone Calculator
The fat burning zone calculator estimates your target heart rate for the greatest amount of fat loss . Keeping your heart rate in those values will allow you to maximize your body’s ability to lose weight and burn fat while exercising.
Do you want to know how many calories you burn during training? Check our calories burned calculator!
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Heart Rate For Weight Loss
Between your resting and maximal heart rate lies the most efficient heart rate for weight loss. If your goal is to lose weight it is important to aim for activities that will bring your heart rate up to the zone that burns the most calories. This zone typically lies between 75-85% of your maximal heart rate and is achieved by vigorous exercise in short intervals.
It is important to note that if youre not in a good form and havent exercised for a long time you shouldnt aim for this zone immediately. Slowly build up your form before trying to reach this zone. Start with 60% of the maximum heart rate and build your form up from there. If this feels too exhausting, lower your target heart rate to 50% of max. HR. This is an easy paste, achieved by eg. brisk walking, most people can do without problems.
You should pay attention to your heart rate when doing cardiovascular training for weight loss if you want it to be effective. This doesnt apply so much to strength training. Depending on the intensity of work out and heart rate achieved, the body behaves differently. It will only burn fat and calories after achieving a certain heart rate. Doing exercise below this point can make you healthier but it will not help you lose weight. So dont be surprised if youre doing long walks or moderate exercise but it doesnt show on your scale.
There are several heart rate zones you can reach while exercising. Which you should target depends on your fitness goals.
How Do I Find My Target Heart Rate
To find your target heart rate zone, you first have to know your max heart rate. The simplest way to determine that is to subtract your age from 220. That number is a general guideline for your max heart rate. Then multiply that number times the percentage listed in the exercise heart rate zone you want to be in.
For example, a 40-year-old woman has a max heart rate of 180 beats per minute . To exercise in the lower-intensity zone, multiply 180 times 50% or 60%. The target heart rate would range from 90 to 108 for a low-intensity workout.
Some exercise machines like treadmills automatically track your heart rate for you. But you can also track it yourself by wearing a heart rate monitor or fitness tracker.
What heart rate is too high?
Anything over your max heart rate is unsafe. But its also about duration, says Travers. You can do short bursts in a higher, more intense heart rate zone. Overall, though, its best to spend longer periods in a zone below your max heart rate.
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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.
Getting The Right Heart Rate For Your Workouts
If you’re aiming to exercise at a moderate pace, you should aim for a target heart rate that’s 50 to 70 percent of your MHR, according to the AHA. Want to stick to a vigorous pace? Your target heart rate should be between 70 and 85 percent of your MHR.
Figuring out your individual target heart rate for exercise requires a little bit of math. You’ll start by determining your maximum heart rate, which you can figure out by subtracting your age from 220. If you’re 35 years old, for instance, your maximum heart rate would be 185.
To figure out your target heart rate for exercise, take your MHR and multiply it by the percentage you want to aim for while working out. If you’re a 35-year-old who wants to exercise at 70 percent of your MHR, you’d multiply 185 by .7 to get a target heart rate of about 129 beats per minute.
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