Heart rate, or pulse, plays a key role in the hard work of shaping a slim figure, but most people know little about it. It is the heart rate that determines the effectiveness of any exercises and loads: if you don’t count the pulse, but do it “just like that” - which many people who lose weight do - classes will become an exhausting nightmare, and body weight will remain almost unchanged. As a result, a person, exhausted by ineffective workouts, quits them and either stays “on his own” or gets new health problems: such people often become opponents of sports activities. And all you need to learn is to maintain during training the optimal heart rate for burning fat, and the results will not keep you waiting: excess weight will slowly but surely begin to go away.

Pulse for fat burning

At different heart rates, completely different processes occur in the body: the heart trains, endurance increases or muscle tissue builds up, but for weight loss, you need to burn fat reserves. Therefore, it is necessary to calculate the pulse in such a way that fat is actually burned during training - this is called the calculation for the ZSZH, or fat burning zone.

The most accurate way to calculate your heart rate these days is to use the Karvonen formula. The method was developed in the 20th century by the famous Finnish physician, physiologist Martti Karvonen, who was closely involved in the study of the work of the heart and blood vessels during sports and other physical activities.

To use this method, you need to know your pulse at rest: you need to measure it strictly for 60 seconds, and it is better to do this in the morning, as soon as you wake up, but have not yet started running around the apartment, getting ready for work. This way you can find out how fit you are and determine the acceptable intensity of exercise: the lower the heart rate at rest, the better.

It should be remembered that resting heart rate depends on gender: in men it is about 60-70 beats per minute, and in women it is higher - 70-80. This figure usually increases with age. It is generally accepted that the average is about 72 beats per minute; if it's lower, that's fine too.

Next, you need to determine the maximum heart rate in order to know what limits you can afford to reach in training. This is also simple: subtract your age from the number 220. For example, you are 35 years old: 220 - 35 = 185 beats per minute (bpm). This formula seems simple, but you need to take into account the level of your preparation: for those who have just started to practice, it is better to subtract another 20 - this will be the allowable maximum.

For beginners, it is more advisable to start with aerobic training, and only then think about losing weight. First, you should improve the functioning of the heart, blood vessels and lungs, lower cholesterol levels - for this it is enough to adhere to a heart rate of 55-65% (or 60-65%) of the maximum.

To speed up the metabolism and start the process of splitting fats, you will need a pulse rate of 65-75% of the maximum rate. A higher percentage - from 75 to 90, is considered a “not for amateurs” heart rate zone, and a load of up to 100% is already extreme.

To calculate HR, you also need to know your heart rate reserve. From the maximum indicator, it is necessary to subtract the resting heart rate: 185 - 72 \u003d 113 beats / min. You also need to choose the level of training intensity, but it should not be too low or high: from 60 to 80% of the maximum is allowed. 60-65% is considered low intensity - fat will still be burned, but slowly; at 65-70%, the process will go faster, and will accelerate with an increase in heart rate - up to 70-75, and then - up to 75-80%; the last level is considered very intense for weight loss, and it is not recommended to increase it.

For beginners, it is better to start with the lowest intensity. This means that your heart rate reserve must first be multiplied by 60% (113 x 60% \u003d 67.8), and then by 65% ​​(113 x 65% \u003d 73.45). Now, in turn, we add the results obtained with resting heart rate: 68+72=140 beats/min; 73+72=145 bpm Therefore, the acceptable heart rate for the fat burning zone will be 140-145 beats / min. Do not forget that the calculations here are still approximate, since the “generally accepted average” indicators were taken as the basis.

As soon as you stop being a beginner, and the body "gets involved" in the rhythm of training, you can move on to the next level of intensity. And in order to regulate the heart rate during training, you just need to increase or decrease the load: this can only be learned over time, so training should be regular.

In general, the Karvonen method is not difficult, but monitoring the heart rate during a workout is already more difficult. True, “everything is visible” on modern simulators, but not everyone uses simulators: for example, you can’t look at the devices while jogging. Of course, you can use a heart rate monitor, but accurate devices are not so cheap, and experts consider wrist heart rate monitors to be ineffective, so most people who lose weight prefer to practice “by eye” for the time being. And here you can use the "conversational" method.

Load intensity without accurate heart rate calculation

Regardless of whether we count the pulse or not, its frequency changes, and you can track your presence in the WSF (approximately), focusing on your feelings.

So, being in the WLS at the lowest, gentle load, during fast walking for weight loss or calm exercises, we can talk, breathe calmly and not even sweat - we just warm up a little. Such loads (they include yoga and Pilates) help strengthen the heart and muscles of the body, and calories also “burn out”, but very slowly, subject to regular training for a long time.

And here the moderate exercise zone is considered ideal for burning fat and losing weight. It turns out to talk a little during the loads, but nothing more; there are almost no contraindications; You need to do it regularly, at least 3 times a week for 40-45 minutes. Jogging is attributed to this type: it’s not difficult to run like that, and fat will be burned for sure - of course, if training “enters the system”. Dance and step aerobics are also considered effective moderate exercise.

Increased loads, with profuse sweating, shortness of breath and the inability to talk, are suitable for those who train endurance, and not for those who want to lose weight. Here, not fats are burned, but glycogen stores - a polysaccharide that the body needs as a reserve source of energy. If you want to become more enduring and train your heart, loads of this intensity can also be used, but in the absence of contraindications, so a specialist consultation is required.

Training in the anaerobic zone, when it becomes very hard, and it seems that it is impossible to breathe, makes the body not burn fat, but carbohydrates and muscle protein. Fats also "burn", but they are consumed 5-6 times less. In 30 minutes of such a load, you can bring yourself to complete exhaustion: such exercises are not shown for weight loss - they are suitable for athletes.

We can not talk about extreme load here, but it is still worth remembering that training at a heart rate of 90-100% of the maximum can cost health and even life - unfortunately, such cases are known in sports practice. Fats during such a load can “burn out” only 5%.

Why you need to control your heart rate

The heart rate for fat burning is the main criterion for beginner athletes. True, for starters, heart rate indicators are taken into account at rest and after a standard load. Let's take a closer look at these indicators.

Resting heart rate gives you an idea of ​​what is happening with the cardiovascular system and how ready it is for physical activity.

The resting pulse should be measured every morning. Its range can vary within 10-15% depending on the previously obtained load. The lower this indicator, the more economically the cardiovascular system works. Normally, the pulse at rest should be in the range of 70 to 80 beats per minute, in athletes - from 55 to 70. Sharp fluctuations in the pulse, exceeding its usual range, indicate problems with recovery.

Heart rate after standard exercise helps to determine the level of general physical fitness and plan further exercise. A standard load should be understood as a series of exercises that are performed in a certain intensity zone a certain number of times. It can be squats for a while, brisk walking on a treadmill, cycling, swimming. The zone of intensity is moderate.

The pulse after a standard load is measured three times - immediately after the exercise, at the second and third minutes of recovery. Do not be afraid at the sight of indicators that exceed the resting heart rate by two or two and a half times (for the zone of maximum intensity, when running on a treadmill at a speed above 11 km / h, the heart rate can rise to 150-160 beats per minute). The main thing is the time during which the pulse returns to its original values.

Another question is if habitual loads cause smaller shifts in heart rate. This often happens when using the same training program. At first, the body spends a lot of effort (including fat reserves), which does not leave the specified intensity zone. Gradually, he gets used to such a load and spends much less effort on doing the work. At one point, the usual intensity zone (for example, walking on a treadmill at a speed of 6 km / h) no longer gives results - the weight stops, the fat burning process slows down. Therefore, to continue fat burning, you either have to increase the load (higher intensity zone) or completely change the training program (instead of walking on a treadmill, switch to cycling or swimming).

Types of physical activity and their effect on the body

There are different classifications of physical activity depending on their intensity and depth of influence on the body. For example:

• Power and aerobic. The former contribute to maintaining muscle tone and giving the body a relief, the latter train the cardiovascular system, increase the endurance of the body. Acceleration of metabolism and, consequently, acceleration of the fat burning process is possible in both options, however, it is important to select the intensity of the exercise and its duration. For example, when running at a moderate pace (moderate intensity zone), the process of fat breakdown begins from 20-30 minutes. The optimal heart rate at the same time fluctuates in the range of 130-140 beats per minute. During interval training, intensity zones alternate: maximum or submaximal with moderate. The process of fat burning begins a little earlier, and a high metabolic rate is maintained for several hours after the end of the workout. An example of an interval workout is brisk walking on a treadmill for 1 minute, alternating with brisk running. Therefore, the body spends more time recovering. Short-term work with heavy weights (maximum intensity zone) practically does not involve fats, however, the body will take longer to restore muscle fibers.
• Moderate, near-limit (submaximal), maximum. For novice sports fans, the first ones are used. Before determining the magnitude of the load, it is necessary to calculate the optimal heart rate. For this, as a rule, the Karvonen formula is used (we will talk about it in more detail later). In running on a treadmill (moderate intensity zone) for fat burning, the heart rate range is maintained at 130-140 beats per minute.

It is more difficult to calculate the pulse for near-limit and maximum loads. They are used for trained people. The simplest formula is "220 - age." That is, for a 30-year-old woman, the maximum heart rate after exercise should not exceed 190 beats per minute (the range should not differ within 5%).

If there is no heart rate monitor at hand, you can focus on visual indicators - skin color, sweating level. For example, with a pulse of 115-120 beats per minute (low intensity zone), a person just starts to sweat, the skin turns slightly red. With a pulse of 120-140 beats per minute (medium intensity zone), the sweating process is accelerated, redness of the skin is more pronounced. With a pulse of 150-170 beats per minute (endurance zone), a person actively sweats.

Fast and effective weight loss depends on many factors: proper nutrition, regular exercise, and even heart rate. Beginning athletes mistakenly believe that if you run or jump faster, then fat will be burned faster. In fact, to start the process of burning fat, you need to correctly calculate the heartbeat.

Training without knowing the pulse will be ineffective, so it is important to consider the factor when losing weight.

The concept of heart rate (or heart rate) refers to the number of contractions of the heart muscle per minute or other unit of time. However, it is worth distinguishing between heart rate and pulse, since these concepts are different. What the first concept means is already clear, but what then is called the pulse? This is the number of expansions of the artery during the ejection of blood in 1 minute. At this point, the artery that carries the blood creates a slight bulge. This is what a person feels in the form of blows. Its value can be the same as the heart rate, but most often these 2 indicators differ.

Often, with violations of the heart (most often arrhythmias), the heart does not contract in the right way. One of the ventricles remains empty and blood is not ejected from it, which is felt in the contractions of the heart. Many heart diseases give a discrepancy between the heart rate and heart rate, a phenomenon called a pulse deficit. In this case, it is impossible to find out the exact number of heartbeats without special devices. This can be done using a phonendoscope.

The maximum heart rate indicates the highest number of heart beats per minute. This indicator must be calculated in order to know what load the heart muscle can withstand. It is possible to calculate this on your own, but it is better to be examined by a specialist using an ECG or a treadmill. For home workouts, you need to determine the heart rate using a simple formula: for men, you need to subtract your age from 220, and for women from 226.

Pulse to burn fat

You need to prepare in advance for the process of losing weight. One of the important factors is the pulse - the result of physical exercises depends on its indicator. Too low an intensity during a workout will not bring the desired effect, and a high one will negatively affect the state of health and muscle function.

Heart rate zones are usually called the interval of beats in which calorie consumption and exercise productivity are maximum. To do this, you need to calculate several indicators.

1. The number of beats per minute at rest. The indicator is recognized in the morning, after waking up. In healthy men, the heart rate will be 60-70 beats per minute, and in women - up to 80. Depending on age, there may be more beats, but not more than 75 beats per minute.
2. During the lesson, you should find out the heart rate with a special formula, which is indicated below. For example, for a man at the age of 35, the maximum heart rate is 160 beats per minute. The rate will decrease with age.

• Calculation of the pulse according to the Karvonen formula: HRav = [(220 - age) - HRSp] x ITN + HRSp.
• HR is the number of beats per minute recommended for an intense workout.
• HRsp - pulse at rest.
• ITN - the intensity of the lesson.

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How to calculate heart rate for fat burning? Let's consider an example of calculation. A 35-year-old man needs to engage in wellness workouts that have an intensity in the range of 60-80% of the maximum heart rate. The calculation of the minimum load looks like this: HRav \u003d [(220 - 35) - 65] x 0.6 + 65 \u003d 137 beats / min.

Calculation of the maximum load: HR = [(220 - 35) - 65] x 0.8 + 65 = 161 beats / min.

With such calculations, you need to adhere to the pulse from 137 to 161 beats per minute. This is how effective weight loss is carried out without harm to health. You need to take measurements several times: 5 minutes after the start of the workout, during it, or if necessary.

Heart rate limits for fat burning are most often calculated as a percentage and look like this:

• warm-up - from 45 to 60% of the maximum heart rate;
• active - within 65-70%;
• aerobic - from 70 to 80%
• endurance zone - up to 90%;
• red - no more than 95-99%.

During the warm-up and active phase, the body quickly returns to normal after exercise, no harm is done to the body. MCHP up to 75 is ideal for proper fat burning, at which time the internal organs work without much stress. Training is 80% more productive, but it is only necessary to build muscle. The endurance zone and the red zone are hazardous to health. The heart can not cope with a high load, in addition, there is a breakdown of metabolic products that are practically not excreted from the body.

Physical exercise for fat loss

A heart rate of 70 to 80% of your maximum heart rate helps you burn fat faster and achieve the desired weight loss results. Do not immediately complicate the exercises to lose weight in a short period of time. For beginners, it is highly undesirable to increase the number of strokes by more than 5% of the maximum heart rate. This should be done slowly, gradually increasing the load every week.

After 10-14 days of regular exercise, high-intensity interval training should be introduced into the training program. With the help of them, you can quickly speed up your metabolism, burn excess calories and reduce fat deposits in the waist, arms and hips. High-intensity classes have the following advantages:

• increases the endurance of the body;
• blood pressure returns to normal;
• the amount of adipose tissue decreases, but muscle relief appears;
• improves the health and functioning of many systems in the body.

Cardio or strength training should be done at a fast pace, and the exercises should be heavy and light. The elements of the lesson alternate, so the phases of work and rest dare each other. During intense exercise, the pulse reaches 80-85% of the maximum number of heartbeats, and with lungs - about 50%. The types of training must be chosen independently, but they must correspond to the scheme:

• muscle warm-up, duration up to 5 minutes (light running or jumping);
• 30 seconds of high-intensity exercise (sprint, high jump, push-ups);
• 1 minute recovery (jogging or walking in place);
• Repeat HIIT and recovery exercise for 10-12 minutes;
• Completion of the lesson for 5 minutes (walking, slow running).

You need to improve the program over time, listening to the body. It is important to take into account the rhythm of fitness, heart beats and the number of calories that are spent during exercise.

At what heart rate does fat burn faster?

After all the necessary calculations have been made and the zones have been selected, it is worth thinking about effective training. The fat burning process starts at about 130-140 beats per minute. As a percentage of heart rate from the maximum heart rate, it reaches 65-75%. Such a heartbeat is acceptable for beginner athletes whose physical form is able to withstand light physical exertion. For weight loss, it is recommended to run or walk.

Looking at the table, we can conclude that it is better to run fast. You can’t start training with a run, you need to prepare the body for the lesson. This can be done with a light warm-up, walking or jumping. Running needs separate attention and starts only when the body can cope with high intensity.

Running to burn fat

A small amount of adipose tissue is necessary for the normal functioning of the body. However, if its content is significantly higher than the norm, good health is out of the question. A special run will help to get rid of extra pounds and improve health. During exercise, gluten stores in the liver and muscles decrease, so the body consumes it from body fat.

What should you be aware of while running? Of course, no lesson can be without recommendations or rules. First of all, you need to monitor the pulse. You can not dramatically increase the load on the body and the heart, especially if there is excess weight. Overweight people are advised to start with brisk walking. Then you can move on to jogging. It does not cause shortness of breath or dizziness, which means that the body receives a sufficient amount of oxygen. Poor health during fast running will adversely affect health and slow down the process of losing weight. It is better to run slowly and for a longer time than to run fast and very little.

The heart rate for burning fat while running also needs to be controlled. When jogging or walking fast, the maximum heart rate reaches 80%. You need to calculate your allowable heartbeat yourself using the formula. The average heart rate ranges from 115 to 135 beats per minute. This is the most correct heart rate for running, which burns fat, but does not consume the necessary elements.

You can not run fast, hoping for a quick result. Such training is dangerous to health and life. Dangerous pulse when running - more than 180 beats per minute. Further, from 200 strokes, the load on the circulatory system increases. In addition, the whole body works in an accelerated mode, which negatively affects all organs. Such intensity leads to impaired breathing, dizziness, fainting and even death.

The greatest result for weight loss is achieved by running in the morning in the fresh air. But if this is not possible, classes in the gym or even at home on a treadmill will do. No need to dress warmly for a workout, even if it takes place outside. Synthetic clothing creates the effect of a sauna, the body stops breathing. The intensity of such a run increases, as does the risk of having heart problems. Special attention should be paid to shoes so as not to damage the joints or ligaments when running.

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You should not expect a quick result, but after 2-3 weeks you can notice small “victories” over the wrong lifestyle. Breathing during running improves, activity increases, sleep normalizes, and most importantly, metabolism accelerates.

Pulse for fat burning

Individual calculation of the pulse makes it possible to get rid of body fat without harm to health. For women, 70 to 80 beats are considered normal at rest. If a person has not been engaged in physical activity for a long time, then the heart will beat faster during training for the first time. Therefore, it is impossible to abruptly start intensively exercising, otherwise health problems cannot be avoided. It is considered safe to consider the number of strokes up to 130 in 1 minute. After a few weeks of regular fitness, you can increase the intensity so that it is up to 160 beats per minute.

In men, the pulse at rest is on average up to 70 beats, which is explained by the endurance and activity of the male body. The number of heartbeats during physical exertion can be increased to 140-150 beats per minute. This indicator is individual for each person, so you need to calculate it yourself using the formula.

How to assess the intensity of cardio

If the necessary instruments for calculation are not at hand, it is possible to use other methods for determining the intensity of the load without an accurate calculation of the emergency. For example, your own feelings will be an excellent guide. The rhythm of training should always remain such that it is possible to pronounce a phrase without difficulty. You can independently determine the pace using the following data:

• very easy - you can talk without difficulty;
• easy - for a conversation you need a little attention;
• higher than easy - it becomes more difficult to pronounce the phrase;
• medium - it takes effort to maintain a conversation;
• moderately high - it is more difficult to talk, but possible;
• very high - it is difficult to pronounce phrases;
• intense - it is impossible to talk.

There is another way to find out the number of heartbeats. For 10 seconds, you need to count the heartbeats, and then multiply them by 6. It is important to take time to count the heartbeat during exercise so as not to harm the body.

Pulse ranges and their effect on the body

There are different ranges for maximum heart rate. They must be considered before starting workouts for weight loss and fat burning.

Recovery training is needed for people who want to maintain their existing physical form. They do not require heavy exercises, it is enough to regularly strengthen the body. Light classes are suitable for the recovery of athletes after injury or the elderly. You can perform simple elements when leaving a strict diet, as well as with excess body weight. Sports such as brisk walking, rowing and sledding will be helpful. In addition, you can just walk on the street or do stretching in the morning and evening. The load reaches 55% of the maximum heart rate.

Light exercises should be performed by those who have not visited the gym for a long time and their body is weaned from work. Swimming, light jogging, an exercise bike or rowing will help you remember about sports. Load - 55-60% of the maximum allowable heartbeat.

Aerobic exercise is responsible for fat burning. This sport is recommended for people with an inactive lifestyle. Regular aerobics will not only have a beneficial effect on the figure, but also improve health. You can do fast swimming, aerobics or just dance. In the fresh air it is better to run or ride a bike. The load on the heart is up to 70% of the MHR.

Anaerobic exercise is suitable for experienced sports enthusiasts and those who dream of relief muscles. It is necessary to engage in active types of fitness: running, high jumps and sides, cardio exercises. The heart rate reaches 70 to 80% of the allowable heart rate. It is important to remember that carbohydrates are burned during exercise, so you should not wait for the disappearance of excess fat.

The maximum zone is necessary only for professionals. It helps to quickly train a person and achieve traced muscles. It is impossible to load an unprepared body, otherwise there is a risk of earning problems with the cardiac system. The MHR indicator reaches 90%.

The threshold zone is a dangerous step when playing sports. The pulse at this time starts certain processes in the body that take place without oxygen. As a result of decay, toxic substances are formed that are not excreted from the body. The load on the heart is 95-100% of the MHR. It is important to monitor the condition and not bring the body to exhaustion. Such exercises will not only not be beneficial, but will also negatively affect all systems.

In order for fat burning and body shaping to be much more effective, it is worth knowing a few rules. The recommendations of professional athletes and specialists will help make classes more useful.

First of all, you need to find out about the duration of the lesson. Aerobic exercise should last more than half an hour. It is after 20-30 minutes that the fat burning process starts. First you need to do exercises to warm up the muscles in order to prevent damage to the ligaments and joints. This should take at least 10 minutes. After that, you can start intensive exercises. After the active phase, you should also do a few simple elements - stretching or gymnastics to prepare the body for rest and recuperation. The average duration of a workout ranges from 40 minutes to 1 hour.

To achieve your goal quickly without harm to health, it is better to perform strength and cardio exercises at the same time. The first will help build muscles and adjust the body, and the second will help develop endurance, improve health and develop good breathing. In addition, it is recommended to devote time to dynamic loads. These can be running, cycling, swimming, football and other active sports.

The last important factor is regularity. Experienced athletes say that it is enough to go to the gym 2 times a week to keep fit. If the goal is to lose weight and get rid of fat, then it is necessary to increase the number of approaches to 4. It is not recommended to exercise every day, the body needs time to rest and restore resources. Each workout is necessarily controlled by counting the pulse. This can be done using a heart rate monitor, which is attached to the wrist or arm. A convenient device controls automatically, if there is an increase above the norm, a signal is given.

The existence of a special fat burning zone - the heart rate at which fat is consumed as an energy source - is one of the most common and oldest myths in the fitness world.

In magazines, video programs and the Internet, it is constantly praised as the most effective way to fight body fat.

Even the vast majority of modern cardio machines come with stickers or heart rate charts for burning fat.

The whole idea is that by keeping your heart rate between 55-65% of your maximum value, you will miraculously burn more fat than when you work even at a higher intensity.

Why work hard when you can lose pounds at a more relaxed pace? This is where the appeal of the myth of the magical fat burning zone lies. The truth is that the existence of such a certain range is a delusion, following which you can, at best, slow down the pace of progress, and at worst, not lose a single kilogram at all.

Relative and absolute fat burning

To understand the nature of the fat burning zone myth and debunk it, you need to understand how the human body uses energy during exercise. In a simplified version, with any active physical activity, the body receives energy primarily from two places: glycogen stores and body fat. Glycogen is a reserve of carbohydrates in the muscles and liver.

The myth of the fat-burning zone arose from the data that at lower intensity loads, energy is supplied to a greater extent as a result of the breakdown of fat, not glycogen. Is not that great? You can also lose a lot of fat! It is here that something is wrong with this mythical zone.

When training with a heart rate of 50% of the maximum value, the body receives energy for 60% from fat and 40% from glycogen. At 75% of the maximum heart rate, this ratio is 35% to 65% (already in favor of glycogen), and with an increase in heart rate, fat consumption drops even more.

So why train at full strength if so little fat is burned? The answer is simple - it's all about calories. When you exercise intensely, you burn far more calories than when you sit on the couch.

If we compare two sessions with moderate and high intensity, lasting 30 minutes each, we can see the following picture:

So, you can see that the calorie consumption is twice as much. In addition, more calories are also burned from fat (140 versus 120), although their share in the total consumption is less.

The calculation of the pulse for burning fat in most cases is carried out according to the following method: (220 - age in years)/2.

So, for a 30 year old person with an initial level of physical fitness, this value will be in the region of 90-100 beats per minute ((220-30)/2=95).

However, stronger evidence is needed, because it can be argued that in order to burn 20% more fat, you have to increase the intensity of your workout by 50%. Not the best option!

Fat burning zone vs. post-burn effect

After the end of a workout with a low intensity, calorie burning decreases sharply. When you exercise very intensely, such as during interval training, there is a metabolic shift in which calories continue to be intensively consumed even after the exercise is completed. This effect is called "post-burning".

The effect of post-burn will vary greatly depending on the type of training, its intensity, duration, and even how it is measured. A US study led by Dr. Christopher Scott at the University of Southern Maine looked at total calorie expenditure over a period of time in both low- and high-intensity exercise groups.

Participants of the first group at a moderate pace for 3.5 minutes. Participants of the second were asked to run 3 sprints lasting 15 seconds each at the highest possible speed for them. What was the difference in calorie consumption? Pretty significant!

Participants in the first group burned 29 calories per workout compared to 4 for the runners in the second. But if you take into account the effect of post-burning and measure calorie consumption after exercise, the picture changes dramatically.

The cyclists burned 39 calories compared to the 65 calories burned by the sprinters. Incredibly, 95% of calories were burned after a workout! Do not forget that when riding an exercise bike, almost 5 times more time was spent (3.5 minutes versus 45 seconds).

Revealing is another study, which found that high-intensity cycling also consumes a significant amount of fat. Indeed, during high-intensity exercise, such as the cycling sprint that has been studied, glycogen is consumed first, but fat is consumed after the workout is completed.

The myth of the fat burning zone suffers a crushing defeat before the post-burning effect, and the question “at what heart rate fat is burned” still does not find a clear answer.

Of course, training with moderate intensity has the right to exist, but for burning fat this is not the most effective option. The popular way to get up early and jog on an empty stomach will not help you lose more fat compared to other more intense methods. For busy people, the best choice is interval and, which allow you to burn more calories and fat in much less time.

All things considered, don't rely solely on training to burn fat and gain well-defined muscles.

Exercise helps you maintain muscle, stay fit, boost your metabolism, and burn some fat, but for effective fat loss, calorie expenditure must outweigh calorie intake. Nutrition plays a much larger role in this matter, and its adjustment should be given maximum attention.

With any physical activity, our body works in a slightly different rhythm. But you should not be guided by the rule “the more intense the load, the faster I will lose weight”, since the process of fat burning directly depends on the number of heartbeats. In our article, we will find out what should be the ideal heart rate for burning fat and how to calculate it.

The importance of heart rate during training

At rest, the normal human heart rate is between 60 and 95 beats per minute. Heart rate indicators are directly related to physical activity. Simply put, the more actively a person goes in for sports, the stronger the heart muscle pumps blood even in a calm state. Thanks to this, blood pressure is normalized and a larger volume of blood is pumped, saturating the cells of the body with oxygen. But the pulse rate affects not only the strengthening of cardiovascular muscles, but also contributes to weight loss.

How does heart rate help you lose weight?

It would seem, what is the relationship between heart rate and weight loss. It turns out that the pulse directly contributes to fat burning only during cardio training. Since the metabolism in men and women is different, respectively, and the method of cardiac exercises is different. We will find out what should be the optimal heart rate for burning fat during cardio loads.

body pulse zone

The heart rate zone that affects the reduction of body fat is from 110 to 135 beats per minute, with an age category of up to 35 years. In this cardio mode, energy is generated from body fat, provided that training is carried out for at least half an hour. If the pulse rate does not correspond to a given zone, then the body replenishes the lost energy at the expense of the human power reserve. At the same time, the fat burning effect is reduced by about 50-60%. Simply put, you exhaust yourself with classes, but the weight does not decrease.

Fat Burning Pulse for Girls

The most effective types of cardio training for girls are swimming or long running distances. If you set out to lose weight, we recommend purchasing a heart rate monitor. Thanks to this device, you can more accurately and quickly determine the pulse rate. When running, this is especially true, since it is problematic to independently count heart fluctuations during exercise. It is also necessary to monitor the smooth increase in the pulse, the highest point for the female body is 165 beats per minute. Smooth pumping of the heart muscle helps to accelerate metabolism, thereby reducing the volume of lateral fat deposits.

Pulse for fat burning for men

Men have a slightly different body structure. To burn fat complications, men need increased loads and an increased rhythm of pumping cardiovascular muscles. The maximum heart rate is from 170 to 185 beats. For a positive fat-burning reaction of the body, it is necessary to arrange an alternation of the pace of cardio loads. Thus, the pulse in a sharp mode begins to rise, then decrease. For example, actively increase the heart rate on an exercise bike, alternating with exercises for the press or twisting. This technique is recommended only for men and causes a useful “shake-up” on the metabolism, which is especially important for drying.

Proper cardio workouts are good for your health and help you burn excess fat quickly.

The formula for calculating the pulse

With the correct application of the pulse rate formula, you can achieve the desired result. Otherwise, you run the risk of harming the body, gradually exhausting it and not replenishing the proper amount of energy required. Each direction of training has its own formula for heartbeats. In this case, we use the Karvonen formula, where we sum up the average heart rate for the last three days and subtract our age. The resulting figure is the ideal heart rate for cardio training. For example, the average heart rate per day is 65 beats per minute, multiply 65 by 3 days, it turns out 195. Subtract your age from this figure, suppose 25 and get 170.

Heart rate calculation for fat burning

To effectively reduce body fat, it is recommended to apply the following formula. Keep the pulse within the limit of 130-145 beats per minute for people under 30 years old and 120-130 - over 35 years old. It is important to know that the duration of the workout should be at least 50 minutes. The reason for this time is the consumption of body substances during training. The first 20 minutes are actively burned carbohydrates, and only then the fat cells begin to gradually break down.

Heart Rate Calculation for Aerobic Endurance

Aerobic endurance is a workout designed to increase the body's endurance to stress. The essence of this type of exercise is the ability to resist fatigue for a long time, performing a set of exercises with a low load. Accordingly, the calculation of the pulse formula for this type of physical activity differs from the above. Keeping the heart rate in the range of 150-170 for 30 years old and up to 160 over the age of 35. The duration of the workout is reduced to 20-30 minutes. This type of load is designed for the consumption of proteins and carbohydrates, but without loss for adipose tissue. Basically, this formula is used by professional athletes and bodybuilders, thereby training exclusively the heart muscle and high strength performance.

How to independently determine the pulse during exercise?

Calculating your own heart rate during classes is not an effort. To do this, you need to feel it on the inside of the wrist or neck. Then we simply count the number of beats for 10 seconds, multiply the resulting number by 6 and get our heart rate per minute.

Fat Burning Cardio Exercises

Cardio training to reduce body fat is often done in gyms, controlling the heart rate on a treadmill or exercise bike. Next, we will present a series of cardio exercises for exercising without sports equipment.

Squats

The main load and beneficial training of the heart muscles is performed by squats. For the desired effect, it is recommended to use leg or arm weights. Squats are performed at a slow pace, thus, the load on muscle tissue increases and the pulse quickens. It is recommended to perform 20-30 squats for 3 sets with an interval of 10 minutes.

Push ups

Such cardio exercise is widely used in their workouts not only by men, but also by women. The weight of the body lifted on the hands increases the tension in the muscles. There are contraindications for such an exercise for people with low intracranial pressure. For beginners, it is enough to do 15 exercises in 2 sets, gradually increasing the number of push-ups.

Mahi legs

The most gentle cardio exercise is swinging the legs. It is most effective to perform leg lifts at the same time, having previously assumed a horizontal position. Thus, you perform a load on the press and pectoral muscle. The exercise can be supplemented with a twisted tilt of the legs to the side. Perform 3-4 sets of 10 times.

Any type of cardio load can both improve your health and create irreparable consequences. We advise you to consult with a trainer regarding the set of exercises that suits you. It is important to consider that before any workout, you need to do a little warm-up and warm up the body.