Pulse, or heart rate (HR), is the vibration of the arterial walls that occurs when the heart contracts. At rest, in healthy adults, 60 to 90 such fluctuations occur per minute. For example, if you lead an active-mobile lifestyle (walk a lot, exercise regularly), then your heart beats with more force and less frequency than that of a person who sits or lies most of the time. Therefore, your pulse at rest will be closer to the lower border, and your heart will wear out more slowly.
Why measure your heart rate in training
So that during training the body chooses fat reserves as a source of energy, the lesson is good for you and the heart is not overloaded, you need to control the intensity of the load. To do this, you need to know your maximum heart rate (HR max) and aerobic heart rate limits.
How to calculate heart rate max and aerobic heart rate limits
1. HR max \u003d 220 minus age.
For example, if you are 30 years old, then HR max \u003d 190 beats per minute. During training, your heart rate should not exceed this limit, becauseit is dangerous - the heart is working hard, you are suffocating and deficient nutrients... If you feel that the pulse is approaching this mark, stop the exercise, go to a step and restore breathing.
2. Aerobic heart rate limits- this is the pulse rate at which a sufficient amount of oxygen is supplied to the body to generate energy from fat.
Aerobic heart rate limits \u003d (220 - age) x 0.6-0.8
Where 0.6 defines the lower limit of the aerobic corridor, and 0.8 - the upper one.
- Zone 60-70% of HR max - effective heart rate for fat burning.
On average, 120-140 beats per minute are obtained, depending on age. With such a heart rate, it is better to train for at least 40-50 minutes.
- Zone 70–80% of heart rate max - heart rate for training aerobic endurance. On average, about 150-165 beats per minute.
Important: beyond 80-85% of the maximum heart rate, the body leaves the aerobic zone and enters the anaerobic regime (as in strength training), in which he chooses stored carbohydrates as the main source. That is, if you want to reduce weight due to the fat component, then stay in the zone of 60-80% of the heart rate max.
All indicators can be calculated but it is better to consult with sports doctor fitness club and undergo ergometric testing, which will more accurately determine individual performance. The doctor will ask you to pedal and run along the path. The test results will show the body's ability to deliver oxygen to the working muscles using the "transport" system (heart, lungs, blood).
How to check your pulse
The old way: put 3 fingers right hand on the left wrist, closer to the edge where the thumb, and count the frequency of beats in 10 seconds. Then multiply the indicator by 6 - this will be the heart rate per minute.
Modern option: watches with heart rate monitors such as Polar, Garmin or Apple Watch... This is a convenient (and beautiful) option to be aware of what is happening to your heart and what heart rate zone you are training in.
How to control aerobic exercise
During training, watch your feelings: if your head is spinning or your ears are blocked, then the pulse is too high, reduce the intensity of the exercise. If you cannot objectively assess the complexity of the load based on the heart rate, use alternative methods. For example, such:
- Effort Scale: Subjectively, on a 10-point scale, rate how hard it is for you to train (1 - very easy, 10 - extremely hard). If the workout is too hard, pause and regain strength.
- Conversation test: During your workout, talk to someone, such as a treadmill neighbor or coach. If shortness of breath makes it difficult to pronounce words clearly and confuses thoughts, it's time to slow down.
Whatever type of physical activity you are engaged in, the body will respond to it by changing the heart rate. When starting cardio workouts for weight loss, novice athletes believe that the longer and faster they run (pedal, work on elliptical trainer), the faster they will come to their cherished goal. This is not entirely true. The process of fat burning starts with a certain number of heartbeats, while the pulse rate for weight loss will depend on physical fitness, age and degree of fitness.
Fat Burning Pulse: Important
There are 6 zones of heart contractions, the training in which will differ in efficiency and complexity.
90-100% of the maximum heart rate - metabolic products are broken down, but poorly excreted from the body (muscles "burn");
85-90% - training is dangerous, the heart can not cope with the load;
70-80% - mainly oxidation of carbohydrates occurs. Suitable for muscle building;
65-75% - the pulse we need to burn fat (slowly, but most effectively);
55-65% - ideal for the development of the lungs and cardiovascular system;
50-55% - The body recovers quickly after exercise.
Calculation of the pulse for weight loss
So 65-75% of your maximum heart rate is the most accurate heart rate calculation for burning fat. This value is optimal - excess weight will gradually begin to go away. Now you need to determine your heart rate for burning fat. The formula is simple:
220 - your age \u003d desired heart rate.
For example, you are 30 years old, 220 - 30 \u003d 195 beats per minute (maximum heart rate). The heart rate for burning fat is approximately 70% of its value. That is, for effective weight loss you need to keep your heart rate at about 130 beats per minute.
However, do not forget that before the body begins to burn fat, it will burn carbohydrates. They are usually enough for the first 30 minutes of cardio at maximum heart rate. Only after this time will fat burning begin. Therefore, cardio training should not last less than 40 minutes.
Often during training, the principle of cycling is applied, in which several heart rate ranges are used (when exercises of increased intensity at maximum heart rate are alternated with exercises performed at low intensity). Such activities are good when the weight has risen, and you need to lose a few more pounds.
Circuit workouts for burning fat
Most effective way weight loss are considered to be a circuit workout for burning fat. For women, this is extremely important, because, according to statistics, every fourth girl is unhappy with her figure and seeks to lose a couple of kilograms.
What is the point of such training?
The main idea of \u200b\u200bsuch training is to fully work out the body in one session. It consists of power, as well as performed almost without respite, which is extremely energy-intensive and makes a person work to the limit. As a rule, they choose 7-9 exercises and repeat them several times with pauses between circles from 20 to 40 seconds. Circles for women run without weight or with light weights and dumbbells.
Circuit Training Benefits
Circuit training will not build muscle, but it does have the following benefits:
Fights well with overweight, as it speeds up metabolism.
Increases endurance.
It has a firming effect on the heart system.
Helps to strengthen core muscles.
Accelerates metabolism.
It takes no more than 30 minutes.
Approximate circuit training plan
To perform such a workout, it is not necessary to purchase a subscription to the fitness room, since the very minimum of equipment is required - only 0.5 kg dumbbells ( plastic bottles with water). If this is your first time trying circuit training, it is best to do without weights.
Approximate set of exercises number 1 (repeat 2-3 times):
15 push-ups,
12 squats
17 leg raises for the press,
16 jumps up,
30 seconds plank.
Set of exercises number 2:
18 squats
20 crunches per press,
16 push-ups,
30 seconds of side plank on each side,
17 lunges with each leg.
Set of exercises number 3:
12 bounces with an emphasis on the floor,
15 lifts to the chair,
20 crunches
17 push-ups,
Hold the bar for 30 seconds.
Before you start training, you must definitely do easy warm-up (jump, wave your hands). This prepares the joints and muscles for stress. If this is your first time doing circuit training, choose no more than 5 exercises and do not use weights.
By the way, an excellent example of circular training is the “Lose weight in 30 days” complex by the famous trainer Jillian Michaels.
This training is perfect for those who have never played sports. The complex includes 3 levels of difficulty, which must be completed for 10 days each. The load is given to all muscle groups, the main thing is not to stop!
When losing weight, it is important to remember the role played by the pulse for burning fat, be able to calculate its optimal indicator, and know what kind of load will bring results. Knowing how to accurately calculate your age and body condition for your training heart rate determines your success and leads to the desired weight loss. If you are exercising with a low or too intense load, you will not be able to achieve the desired result in the fight against excess weight.
Heart rate zones
To calculate the heart rate at which your calorie consumption will be highest, you first need to determine all of your heart rate zones. These are heart rate at rest, maximum heart rate during physical exertion, warm-up, activity, endurance zones, aerobic zone.
Resting heart rate is best calculated in the morning, before getting out of bed. It is believed that for women this indicator should be in the range of 70-80 beats / min., For men - 60-70. With age, the heart rate (heart rate) increases, the optimal average heart rate at rest is considered to be a heart rate of 72-75 beats / min.
Heart rate zones during physical activity measured as a percentage of your maximum heart rate. It is calculated by the following method - you need to subtract your age from 220. For a thirty-five-year-old man, the MPI will be 220-35 \u003d 185. Please note - the older you get, the lower this figure is.
Knowing your maximum heart rate, you can calculate the rest of the heart rate limits for exercise and fat burning:
- "Warm-up" - 45-60% of the MPI;
- "Active" - \u200b\u200b65-70%;
- "Aerobic" - 70-80%;
- "Endurance zone" - 80-90%;
- "Red zone" - 95-99%.
What is the pulse rate for fat burning?
You have calculated your heart rate zones, calculated your resting heart rate and maximum heart rate. It is necessary to choose the optimal type of physical activity and understand at what pulse the fat is burned. Take a look at the table below. It contains the calorie consumption and the amount of fat burned, depending on the heart rate, type and strength of the load.
As you can see, the process of active fat burning begins with an indicator in the region of 140 beats per minute. That is, the active zone during physical exertion with a heart rate of 65-75% of the MPI - this is pulse zone for burning fat, its lower limit. It is great for beginners, those who are not in their best physical shape and are just starting regular sports training... Look - the relative intensity of calorie expenditure is seriously reduced due to the increase in load, while jogging.
How to calculate heart rate for fat burning
The calculation of the heart rate for burning fat should be done based on your maximum heart rate. Define three cardio zones of your heart rate - 60-70%, 70-80% and 80-90% of the MPI. At the level of these boundaries, the heart muscle provides a different access of oxygen to the tissues, and it directly depends on whether fat burning occurs during exercise or not. What happens at the border of each of these zones?
- 60-70% (120-140 beats / min.) - during the first half hour, carbohydrates are actively processed, then the lipolysis process begins. The minimum workout duration for fat burning in this mode is 45-60 minutes.
- 70-80% (145-165) – aerobic exercisesuitable more experienced athletes, you need a combination of strength and cardio components.
- 80-90% (from 165) - serious cardio load; fat burning within these limits of the heart rate stops, since the supply of oxygen to the tissues stops.
Karvonen's formula
Martti Karvonen is a Finnish physiologist who developed a way to calculate heart rate limits in athletes. With it, you can calculate the desired heart rate values \u200b\u200bfor optimal effective training to burn fat. Karvonen's method made it possible to determine that such a value is approximately in the middle, between the indices of the heartbeat in a calm state and its maximum frequency, and depends on the state of the body and the gender of the athlete.
Karvonen's formula for women
Karvonen's 220 - Human Age formula is the most common method for measuring maximum heart rate. For women, it looks like this: (220-age-resting heart rate) * intensity factor + resting heart rate. Calculate the resting heart rate in the morning, before getting up, and the intensity factor is 70% of the MPI.
For a thirty-year-old woman with a resting heart rate of 70 beats per minute, the formula that will show at what pulse rate fat is burned in women will look like this: (220-30-70) * 0.3 + 70 \u003d 121 bpm. Just remember that the formula was calculated for professional athletes, the intensity factor step can be skipped first. For this woman, the correct heart rate for fat burning is in the range of 120 bpm.
Karvonen's formula for men
What is the pulse rate for fat burning in men? The calculation necessarily uses the minimum and maximum intensity factors, from 0.5 to 0.8. The formula used is the same. A 40-year-old beginner with a resting heart rate of 65 will calculate optimal frequency heartbeats as (220-40-65) * 05 + 65. As the total duration of the sessions, it will gradually increase the intensity factor until it reaches the highest - 0.8. That is, in the range from 125 to 159 beats / min.
Heart rate calculation for cardio training
You can use special online calculators that will take into account all your individual parameters - age, height, weight, planned load, type of exercise, etc. Fat Burning Heart Rate is calculated from the following important points:
- It should not exceed 70% of the limit, since above this value the supply of oxygen to the tissues stops, and the process of fat burning stops.
- Calculations are made taking into account the load of upcoming classes, the duration of one lesson.
- Optimal heart rate for effective exercise with an aerobic bias is in the range of 110-130 beats / min or 50-60% of the MPP.
- When calculating, you can use the Karvonen formula with an intensity factor of 0.6 for women, 0.75 for men.
Pulse while running
Running is a dynamic type of training, so it is especially important to define your heart rate zones for running if you are running to lose weight. After all, the rule of thumb to go beyond the anaerobic limit, when fat burning stops, works for running as well as for other workouts. Beginners should alternate jogging with strides once their heart rate reaches 140 bpm.
A heart rate of 110-130 bpm is considered the burn zone for the average runner. Use pulse meters so you don't have to stop to measure your heart rate. After the pulse reaches 140 beats, go to a step and restore it to 120 beats. At first, the duration of the periods of breathing and heart rate recovery will greatly exceed the running time. Do not despair, continue training, over time, running segments will completely replace walking.
Video: Heart Rate for Fat Burning
People starting to play sports to get rid of extra pounds, are often interested in the question of at what pulse fat is burned. Opinions differ among experts on this matter. In addition, you should take into account not only the pulse, but also the duration, as well as the type of activity.
Heart rate control during cardio training
Classes aimed at improving oxygen metabolism in the body and strengthening the heart muscle are called cardio training. Such exercises help not only to improve your health, but also to burn fat mass.
For this type of activity, running, swimming, cycling, fast walk... All of them can help get rid of extra pounds, but for this it is important to know at which pulse the fat is burned more efficiently.
You should also be aware that cardio workouts are different from regular workouts. The difference between them lies in the intensity of the pulse, which has three levels:
- low;
- middle;
- tall.
The maximum heart rate is calculated using the following formula:
Subtract your age from 220. These will be the indicators of your maximum allowable heart rate.
Let's take a thirty-year-old man and calculate his maximum performance: 220 - 30 \u003d 190 beats per minute - the maximum allowable heart rate.
Low intensity
Loads are 65% of maximum and represent low intensity. For this, the maximum permissible intensity is multiplied by 0.65. In our case from the above example, this will be calculated using the following formula:
190 * 0.65 \u003d 123 beats per minute - low intensity training for a thirty year old.
This is the optimal pace of exercise at such a pulse for people starting sports. For each age, these indicators will be different.
Medium intensity
Loads of 70% of the maximum are moderate intensity workouts. The calculation is done using the same formula. That is, we again take the maximum values \u200b\u200bof a 30-year-old person and now multiply them by 0.7. The average intensity in this case will be 133 beats per minute. Some experts claim that this is the ideal heart rate for fat burning. But the destruction of fat cells on such a pulse will begin only after a twenty-minute lesson.
High intensity
Loads that are carried out at a heart rate of 75-80% of the maximum are highly intense. We make a similar calculation as above: 190 * 0.85 \u003d 164 beats per minute. This is the maximum heart rate of a thirty-year-old person, on which one can exercise without risk to health, but only for a short period of time. Then you need to lower the intensity.
The relationship between exercise and heart rate
For light physical activity, a safe heart rate for a thirty-year-old person will be from 95 to 114 beats per minute.
The most optimal heart rate for fat burning is 114-135 beats per minute.
For training the heart muscle, the maximum rates will be 133-152 units per minute.
To train the lungs, the intensity must be increased to 171 beats per unit of time.
What does fat burning depend on?
In addition to the heart rate, do not forget that the duration of training affects fat burning.
For example, a twenty-minute session at a heart rate of 80% of the maximum values \u200b\u200bis less effective than training 60-70% of the maximum for an hour.
Why are training without knowing your own heart rate dangerous?
Novice athletes often do not take heart rate readings into account. But in vain. In pursuit of losing extra pounds, they give the highest possible load for the body, which is fraught with heart problems.
It is worth remembering that exercising at the maximum heart rate does not affect the efficiency and speed of fat burning. For this reason, it is very important to control your heart rate.
Beginner runners should train no more than 65% of their maximum for the first two to three weeks. Then the intensity can be increased to an average level, that is, up to 70% of the maximum. This will be quite enough for fat burning, provided that the classes last more than half an hour. Gradually workout for maximum effect should increase to 1-1.5 hours.
How to control your own heart rate
During training, you must measure your own heart rate manually or using a heart rate monitor.
There are models that, while running, calculate the heart rate, the number of calories burned, and also give recommendations to reduce or increase the load for fat burning.
A smart watch in the form of a bracelet is considered a universal option, which can also be used as a pedometer. The smart gadget provides heart rate indicators, shows the number of calories burned, and even analyzes nutrition and energy consumption.
For people who go swimming, a waterproof smartwatch will do the same underwater.
Thus, the gadget will allow not only to calculate the heart rate and identify its optimal level, but also to adjust the nutrition.
During training, you can, of course, do without a heart rate monitor and measure the indicators yourself, but this is not entirely convenient.
The pulse is measured manually according to the following scheme: the practitioner pauses the workout and counts the beats for 15 seconds. The number of hits is multiplied by four. Manual measurement is best done on the carotid artery. It is also worth remembering that this method cannot give accurate results.
Types of effective workouts for fat burning
In order to get rid of extra pounds, absolutely any type of training is suitable, but the choice depends on the preparedness of the person. There are several types of training, depending on the heart rate:
- restorative;
- easy;
- aerobic;
- anaerobic.
Recovery training includes sports such as walking, stretching, boating, etc. It is necessary to start with it for people who have not been engaged for a long time and lead a passive lifestyle, and also suffer from excessive obesity. Such classes are carried out on the pulse up to 50-55% of the maximum intensity.
Light workouts include brisk walking, biking, and moderate swimming. At this stage, the partial fat burning effect begins. It is suitable for those who have just started fighting overweight. Classes are held at a pulse rate of 65% of the maximum level.
Aerobic workout includes long runs, accelerated cycling, dancing, aerobics, strength exercises with a slight burden, etc. With such exercises, not only fat burning occurs, but endurance is also trained. Classes are carried out at the level of 65-75% of the maximum heart rate.
Anaerobic training includes fast running, heavy resistance exercise, ice skating, etc. This type of exercise is aimed not so much at burning fat as at building muscle mass... Before moving to this level, it will take not a single month of training at an average heart rate. Such classes are conducted at a pulse rate of 75 to 85% of the maximum.
Fat Burning Zone: Post Burning Effect
Other experts are of the opinion that more fat cells break down after intense, but short training. They called this effect "postburning". This means that after exercising at maximum heart rate, calories continue to be burned in a calm state.
The post-burn effect can be different and depends on the type of training, its degree of effectiveness and duration.
To calculate the burning of calories and fats over a certain period of time, special scientific research, which hosted two groups of people.
The first group was asked to take part in a stationary bike race with an average intensity of exercises for 3.5 minutes. The second group of participants had to run on maximum speed 45 seconds.
The first group burned 29 calories, while the second burned only 4 calories. After class, the members of the first team burned plus another 10 calories, and the second plus 61 calories.
This research suggests that fat loss exercises can be effective with both vigorous and moderate workouts.
Therefore, there is no definite answer to the question of at what pulse rate fat is burned more efficiently. Both theories are scientifically based. Therefore, the choice for the intensity of training follows from physiological characteristics and the degree of preparation. But in any case, fat burning classes should be started with a low heart rate.
Pulse is what separates weight loss jogging from regular health jogging, special fat burning workouts from classical aerobics... Therefore, it is very important to constantly measure your heart rate during any workout for maximum effect. The fact is that a person may think that he is training fully, and at this time the body regards the physical activity shown as very "light". As a result, the one who trains does not achieve the desired results.
How to Calculate Your Fat Burning Heart Rate in Training?
Experts divide all loads into five main areas. The heart rate at which fat is most efficiently burned is in the aerobic zone, but it can be different for each person. The heart rate range of fat burning can range from 70 to 80 percent, and it can be calculated using a special formula: (220 - a) x0.7
Where the letter "a" denotes the age of the trainee, the number 220 means the "ceiling" of the human heart rate. As for the number 0.7 or 0.8, they denote the range of the pulse that appears during fat burning.
The body can also work in the zone of low cardiac stress during training. This zone occurs when breathing quickens, warming up the body, jogging and at the very beginning of training. If the workouts were lined up correctly, then after the zone of minimum loads, the body goes into the fitness zone, located between the zones of minimum and fat burning loads. There are no positive changes in the fitness zone, but the amount of those calories burned by the body increases.
With increasing loads, the body smoothly moves from the fitness zone to the aerobic zone. It is possible to determine the transition to this zone by the increased amount of absorbed air, that is, by the increase in breathing rate. At this time, the lungs increase, and at the same time, the body's capabilities increase significantly. In the aerobic zone, all excess calories are perfectly burned, and fat begins to be actively consumed.
After that, the aerobic zone becomes anaerobic, which has a completely different meaning for the body. At this time, the body is already switching to oxygen-free fat. Here, carbohydrates are used as "fuel", and fats are used in the smallest part. Lactic acid in such an area is considered a by-product. During training at the anaerobic level, the muscles get tired much faster, so for a long time to engage in such an enhanced physical activity will not work.
After the anaerobic zone comes the most dangerous zone, called the "zone of maximum loads". With the transition to this level, the load on the heart increases, the respiratory system works with maximum efficiency, and the body begins to spend all the buffer substances and accumulated reserves. It is not recommended to train at this level without special need, and if these enhanced training necessary, they should only be supervised by an experienced trainer.