The pulse with which the training is performed plays the key role in the process of losing weight, rather than the choice of cardio. That is why the best for fat burning are either long and moderate loads, or high-intensity interval training.
In the first case, it is necessary to maintain a pulse to burn fat for at least 30-40 minutes, and in the second, with a higher pulse, the efficiency is based on a high oxygen consumption. How to calculate fat burning heart rate zone? Read in the material.
What heart rate burns fat?
Heart rate is a key parameter that affects the number of calories consumed during physical activity. The second most important is the duration of the workout. The combination of these factors allows you to determine the pulse at which more fat is burned.
Ultimately, it is important not only to accelerate the heart to a certain pulse, but also to maintain the desired figure for 30-40 minutes – only in this case we can talk about the benefits of running and other cardio for weight loss and fat burning.
Note that experts recommend using either a chest heart rate monitor in the form of a belt or, if the training takes place on a treadmill, the handles of the simulator for measuring the pulse while running. Fitness bracelets and smart watches are also suitable – new generation models determine the pulse quite accurately.
Pulse for weight loss and fat burning
Studies say that 30 minutes of training in the fat-burning heart rate zone helps to burn about 50% of calories precisely due to fat. In turn, training at a higher or lower heart rate provides up to 35-40% of the total energy expenditure due to fat reserves.
Experts calculate the fat-burning heart rate zone to be 60-70% of the maximum heart rate based on the age of the individual. On average, this is about 115-130 strokes for the age of 30 years or 110-125 strokes for 40 years. The advantage is that training in this zone can be quite long.
Separately, we note that training at a higher heart rate puts an excessive burden on the body and can lead to health problems. It is important to monitor the heart rate when running – often untrained people easily go beyond the fat burning border, accelerating the heart to extreme values.
Normal human heart rate
The maximum heart rate is the main parameter for monitoring the heartbeat while running or doing other sports.
To calculate this indicator, use the formula “220 minus age in years,” and then estimate the percentage of the maximum figure for further evaluation.
In addition, one can use the pulse rate to assess the overall health of a person. At the age of 30, a normal resting heart rate is 60-80 beats per minute – if your heart rate is above this value upon waking, then you most likely have elevated levels of the hormone cortisol.
Dangerous pulse while running
For 30-year-olds, the safe cardio heart rate ranges from 115 to 150 beats per minute. Going to higher numbers is allowed, but only for one or two minutes, as in the case of fat-burning circuit training. Being in the zone of 90-95% of the maximum heart rate is dangerous.
In turn, for 50-year-olds, the maximum safe heart rate is 100-120 beats. Since a person’s heart accelerates more than these values when running, it is important to choose the cardio that is right for your age. Ultimately, you can achieve the pulse for burning fat on an exercise bike.
Optimal heart rate for fat burning
When trying to burn fat with running, remember that the total duration of the workout is more important than its intensity (and heart rate). In fact, sustaining 30 minutes of running at a slow pace is easier than 15 minutes of maximum acceleration, and more calories will be burned in the first case.
Being in the zone of 60-70% of the MCHP (the aforementioned 115-135 beats per minute for the age of 30), you can easily train for at least 40-50 minutes – the optimal time for the body to use up glycogen stores and begin to use fat as main source of energy.
Another technique that allows you to burn fat faster is the use of a special mask for training – due to the filter system, it limits the amount of oxygen in the air you breathe. Ultimately, this raises both heart rate and VOmax, aiding fat loss.
Running for weight loss in the morning
In order to burn as much fat as possible while running, it is important to think not only about the heart rate, but also about where your body will take energy from. Eating a heavy meal of high glycemic carbohydrates 1-2 hours before training results in obtaining most of the energy from this food rather than from fat.
To maximize fat burning processes, experts recommend training either in the morning on an empty stomach or waiting at least 3-4 hours after eating. Let in this case you reach the average heart rate, and the training will be less intense, he really needs the body to use its reserves and burn fat.
How to pump up the press?
The most honest answer to the question of how to pump up the press (which the author of the article would give himself a 16-year-old) is to start pumping it for 10-15 minutes every day for 8 weeks. It may not be that “magic 5-minute workout” – but it works once and for all.
Plus, a pumped-up press requires a serious attitude to nutrition and regular aerobic training – however, it all starts with proper posture and the ability to involve various sections of the muscles of the body in work. That is why in adolescence, pumping up the press is as simple as possible.
Running and other cardio performed in the 60-70% zone of your maximum heart rate forces the body to use more fat for its work than any other heart rate. However, remember that the duration of the training and blood sugar levels always play a decisive role in the processes of burning fat.