Target Heart Rate For Weight Loss
In this article we will discuss what is the target heart
rate for weight loss, and what cardiovascular exercises you can do to lose
weight.
Cardiovascular exercises compliment strength training and this is where
you can use a definitive method such as target heart rate for weight loss to
maximize fat loss.
With the information provided here, you could use target
heart rate for weight loss to maximize the efficiency and effectiveness of
your cardiovascular exercises.
The most efficient way to be
fit, not fat, is to work out in your target heart rate zone. The target heart
rate is a percentage range of your maximum heart rate; exercising in that zone
burns fat calories first and fastest. Work in the zone to strengthen your
heart, lower your resting heart rate, and become stronger and healthier. A
little math and a lot of movement will help you reach your weight-loss goals.
According to this hierarchy and as already
emphasized, your core efforts should be invested into strength training. This
requires that you do whole body strength training of up to 45 minutes, 3 times
a week.
The
next step in the hierarchy should be cardiovascular exercises with some good diet. Since you would
have already done 3 sessions of strength training, you could probably spare
enough time for another 2 cardiovascular exercise sessions at the most. You
would want to make sure that you are getting the best results for your efforts
and this is really where target heart rate for weight loss can really
come in.
Calculate the target heart rate
Figure your target heart rate
by using a formula. But first understand the terms. Maximum heart rate is the
number of heartbeats per minute during intense physical exertion. Resting heart
rate is measured before you get up in the morning -- no exertion. Target heart
rate is the percentage of maximum heart rate that will yield the greatest
fitness and calorie-burning results when you exercise -- about 60 to 80
percent. Men subtract age from 220 for the simplest calculation of maximum
heart rate. Check refinements to the formula for women or specific fitness
goals with your healthcare provider or online. Some calculations factor in
resting heart rate. Multiply MHR by 60 and 80 percent to find your target heart
range.
Types of Exercise
Get your heart pumping harder
with aerobic exercise of moderate intensity to see the benefit of working at
your target rate. Brisk walking is one of the simplest ways to get moving.
Jogging and running will put you in the fat-burning zone. So will all kinds of
dancing -- try hip-hop, salsa and ballroom for a vigorous workout. Ride a bike
on hills or a track, or ski downhill or cross-country. A good game of tennis or
a walk around the golf course helps work off pounds and inches. And a regular
aerobics session at the gym makes it easy to adjust exercise levels as you
become more fit.
How Long, How Much
The absolute minimum amount
of exercise for basic fitness is 30 minutes at least three times a week. But
for weight loss and real conditioning you should do more. The University of Utah Health
Care center recommends 30 to 60 minutes of
moderate exercise every day. If you have a heart rate monitor, you can check to
see that you are working in your target zone -- below the zone means you need
to work longer or harder. And add exercise like walking and stair-climbing in
short segments on the days when a workout won't fit in your schedule.
Risk Reduction
Weight-loss exercise boosts
energy levels and feelings of wellbeing. But working at your target rate also
reduces your risk for diabetes, heart disease, high blood pressure, stroke and
a host of other serious illnesses. Your workouts help lower cholesterol and
stress and put you in charge of weight control. Keep exercise in the target
zone and your heart gets the full benefit of the time spent. A relaxed workout
is better than none, but aerobic conditioning is worth the extra effort.
Target Heart Rates for Women
Cardiologists at the
Institute for Women's Health Research at Northwestern University
revisited the formula for figuring women's maximum heart rates based on new
studies. They developed a new formula from data on healthy women; the classic
calculation was based for decades on studies of men. Now they recommend that
women calculate maximum heart rate by subtracting 88 percent of their age from
206, which gives a lower peak rate than the old formula. To make the math
easier, the researchers are developing cell phone apps that will calculate MHR
for you.
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