Heart Rate After Exercise
When your body weight is made up of mostly muscle, the work load of doing physical activity is diminished because your capacity for doing mechanical work increases with more muscle mass. Muscle tissue is metabolically active, meaning that chemical work is being done in muscle tissue at all times.
Fat tissue is similar to the fuel in the tank of your car. It does not contribute to mechanical work unless recruited for energy. Fat is storage fuel, and as such, it adds to the workload of your muscles, which must carry its weight. When muscle work increases, your heart rate increases to supply oxygenated blood to muscle tissue.
How To Stagger Your Workouts
Performing the same workout every day leads to a plateau, a point at which the exercise loses effectiveness. Alternatively, hitting it too hard can lead to burnout. Thats why its important to stagger your workouts. To do this, make sure to include both moderate-intensity and high-intensity cardiovascular exercise in your overall fitness routine.
For example, perform 30 to 45 minutes of moderate-intensity cardio exercise, such as walking or swimming, three days a week. Up the intensity for the other two days five days total and perform vigorous workouts such as running or cycling.
If you choose to do high-intensity-interval training, you can reduce the total amount of time. For example, do sprints alternating with jogging intervals on the treadmill for 20 to 30 minutes.
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Work Load And Heart Rate
Your heart rate increases and decreases depending on the amount of demand placed on your muscles. When the demand is high, your heart pumps harder to deliver extra oxygen to your muscles for metabolism.
Carrying extra dead weight in the form of fat increases your muscle’s workload, causing an elevated heart rate whenever you do physical activity. It is not so much your total body weight that counts, but the ratio of fat to lean mass, known as your body composition.
Exercise also causes an elevated heart rate but you’re strengthening your heart at the same time. According to ACE Fitness, the left ventricle in particular the area of the heart that pumps out fresh oxygen for your muscles to use benefits from exercise.
Read more:What Is a Good Exercise Heart Rate?
Understanding Your Target Heart Rate
Target heart rate is an important metric for optimizing your workout. In addition to helping you lose weight and burn fat, exercising at your target heart rate ensures that youre working your body in a healthy way.
Working too far below your target heart rate may mean youre not getting enough exercise. Working too far above your maximum heart rate may mean youre working out too much. And while exercise is usually seen as a positive thing, too much high-intensity exercise at your maximum heart rate can lead to injury and burnout. Fortunately, knowing and using your target heart rate during exercise ensures that you balance your high- and low-intensity workouts.
Your target heart rate helps you hit the bullseye, so you can get max benefit from every step, swing, and squat, says the American Heart Association.
Understanding your resting heart rate also provides important context into your target heart rate. To find your resting heart rate, use a fitness tracker or manually count your pulse for one minute healthy adults should be between 60 and 100 beats per minute . Understanding how your body, breath, and pulse feel during your resting heart rate can shed light on just how much youre working when exercising in your target heart rate zone.
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We’re Off To See The Wizard
Unlike the Tin Man, you have a heart. Your heart rate increases with exercise, and you should cycle at a rate that is between 60 and 80 percent of your maximum heart rate. Your age-predicted MHR is calculated by subtracting your age from 220. You determine your training heart rate range by multiplying your MHR by 0.60 and 0.80. During exercise, locate your pulse on the side of your neck or the thumb underside of your wrist. Count the beats you feel within 10 seconds and multiply the result by 6. Check to see if you are within your target heart rate.
- Unlike the Tin Man, you have a heart.
- You determine your training heart rate range by multiplying your MHR by 0.60 and 0.80.
Calculating Your Maximum Heart Rate
Physical activities cause your heart to beat at different rates — depending on the intensity. Running will cause your heart to beat faster than walking. Carrying groceries up five flights of stairs requires your heart to work harder than if you were walking down the stairs empty handed.
To understand if you’re training intensely enough, you need to know how to calculate your heart rate max. Don’t worry, it’s not calculus. To determine your heart rate max, subtract your age from 220. If you’re a 40-year-old female, that means your max heart rate would be 180 beats per minute If you’re a 50-year-old man, your max heart rate would be 170 beats per minute
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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
MHR = 220 – 35
MHR = 1852. 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:
What Is The Maximum Heart Rate
The maximum heart rate is calculated as 220 minus your age. So for example, for a 20-year-old this would be 200 bmp, while for a 40-year-old, that would be 180 bpm and for a 60-year-old, it would be 160 bpm. This is because as you age, your heart will also age and be less capable of beating as often per minute. Thats okay and perfectly normal. Do remember that this is NOT a heart rate you should aim to have while exercising! Heres an online calculator for calculating your HR based on workout level.
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How To Find Your Fat
There is a perfect heart rate zone tailored to each individual, which burns the most fat.
Stay below this zone and you arent maximizing fat burn. Go above this zone and youre only burning the food in your stomach, not getting rid of your body fat. And you might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity.
Max Heart Rate = 220 your age x .66
To use heart rate in your own training, start by calculating your maximum heart rate. Multiply your age by .66. Then, subtract that number from 220 and you have your estimated max heart rate. For example, if youre 30, your maximum heart rate is roughly 200. This is the most accurate way to calculate max heart rate without using technology, according to a 2017 study published in the Chinese Journal of Sports Medicine.
Once you know your max heart rate, you can calculate heart rate zones. These zones are designed to give you an idea of how hard to work during your training session. The Centers for Disease Control and Prevention recommends sticking to 6476% of your max heart rate for moderate-intensity activity in your fat-burning zone.
Endurance athletes who dont want to push themselves should stay in this range. Most weightlifting workouts stay in this range as well. For a 30 year-old with a max heart rate of 200, the range extends from 128152 beats per minute.
How Can I Measure My Heart Rate
You can measure your HR by taking your pulse manually, for example on the inside of your wrist or your artery in your neck. If you do this, you will typically count the beat in the 30s and multiply by two. This requires you to stop your exercise and can be a little bit tricky if you are not used to it. There are many technological solutions as well. The most accurate of those, while also requiring you to not wear bulky or uncomfortable gear, are biosensors. These are able to measure your heart rate through small sensors attached to your or your clothing while transmitting the result to a device that you dont need to carry around with you! It is the most convenient way of keeping track of your progress.
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Exercise Heart Rate Age
Exercise provides many health benefits! It helps you to become fitter and slimmer, and it helps you to look good and feel great. But are you getting the best results from your exercise routine? To get the best results from your workout, you should exercise within your heart rate training zones.
In order to calculate heart rate training zones, you first need to know your maximum exercise heart rate age. Your maximum exercise heart rate, is age dependent. This means that the younger you are, the higher your heart rate should be when exercising within your heart rate training zones.
It doesnt matter if you exercise to lose weight, or if you exercise to improve your fitness levels, you need to know what your maximum heart rate is. To find out what your maximum heart rate is, use the maximum heart rate calculator below.
Ways To Measure Your Heart Rate
If you’re now thinking about measuring your heart rate to see how effectively you’re burning fat, there are a number of ways in which you can do so, with many of them thanks to modern technology:
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What Is The Target Heart Rate
Target HR is between 50% and 85% for exercise and is depending on your age. For a 20-year-old, it would be between 100-170 bpm, while for a 40-year-old it would be between 90 and 153 bpm, and for a 60-year-old it would be between 80-136 bpm. This is quite a range, and it depends on your overall level of fitness and the intensity of exercise. If you are just starting out, aim for the lower end and with time, each time you exercise, you will be able to increase this. Remember that if you experience heart pain or otherwise feel concerned about your heart rate, it is important to see a doctor.
The Link Between Heart Rate And Fat Loss
During a workout or ride, your body requires more energy. Thus, your heart pumps faster and harder to send oxygen to your muscle cells to break down more glycogen and fat to fuel your muscles.
While 1 gram of carbohydrate contains 4 calories of energy, 1 gram of fat contains 9 calories. This makes glycogen a less dense form of energy storage that is readily broken down into glucose, as compared to fats.
As such, glycogen is your bodys first source of energy during exercise. Since high-intensity workouts require more energy quickly, you tap on glycogen rather than fat in your body for fuel. Your body only taps on to the next fuel, fat, when you start to run out of glycogen.
High Resting Heart Rate: Should You Worry
In general, a slower resting heart rate is a sign of good health. Some athletes and people who are very active even have heart rates that dip below 60 when theyre at rest.
A high resting heart rate, on the other hand, can be an indicator of problems such as:
- Poor physical condition.
- Thyroid problems.
Often, a high resting heart rate is a sign that your heart is working harder than it needs to. Like any muscle, the heart doesnt work as well when its out of shape. In people who arent very active, the heart isnt as efficient. It has to work harder to pump blood through your body, Dr. Singh says.
Target Heart Rate For Weight Loss: Make Workouts Work For You
Learning how to calculate your target heart rate zone is an important piece of the weight loss puzzle. Your target heart rate zone, comprised of an upper and lower heart rate, makes both high-intensity and low-intensity workouts more efficient no matter how long they last.
In addition to burning more fat and calories, exercising in your target heart rate zone provides insight into how your body works and what it needs for optimal results. Whether youre looking to slim down or bulk up, heres how to apply your target heart rate for weight loss.
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Heart Rate Training Zones
Check your personal heart rate zones with this tool.
For The Best Workouts Know Your Target Heart Rate
We know exercise is good for us and has been shown to have many mental and physical health benefits, including burning calories to help lose weight. If your goals for exercise include weight loss, how do you know if youre doing too much or not enough? One way is to monitor your heart rate, which is the number of times your heart beats per minute whether you are at rest watching TV or hard at work climbing a mountain.
Although a normal resting heart rate can range from 60 to 100 beats per minute, UNC cardiologist Christopher Kelly, MD, says a resting rate of 60 to 85 is typically the norm.
The truth is that for most people, a normal resting heart rate is probably 85 or less, Dr. Kelly says. Having a heart rate of 99 when youre sitting, resting and minding your own business, although technically defined as normal, is really not.
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But The Numbers Outside The Gym Matter More
The calories in, calories out adage may be outdated after all, a calorie from broccoli is pretty different when considering its overall nutritional value than a calorie from a Pop Tart but calories and your diet are still the single most important factor when setting out to lose weight.
Calories and your diet are still the single most important factor when setting out to lose weight.
Its all about calories consumed and calories burned, says Baugh. Fortunately, using a heart rate monitor can help give you a more accurate gauge of just how many calories youve burned. To lose weight, you have to burn more calories than you consume so while yes, its science, it also comes down to simple math.
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Heart Rate By Age & Stationary Bikes To Lose Weight
Feel supported, comfortable and challenged from your stationary bike workouts. An indoor cycling workout elevates your heart rate to burn calories which leads to weight loss. Your weight-loss goals are reached when you exercise within a certain heart rate range for a minimum length of time. Your age-predicted pulse gives you an indication of your cycling intensity so you can quickly adjust your workout to match your goals.
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