Heart Rate Training for Weight Loss
exercise a part of your life is the most important step one can take
toward achieving weight loss goals. But in order to really make your
workouts effective, you need to pay attention to your heart. Or, more
specifically, your heart rate.
heart responds to exercise like any other muscle in the body: just as
lifting weights can make the biceps muscle bigger and stronger,
exercising the heart will make it stronger and more efficient. It’s
important to realize that you don’t lose weight by going all out every
time, as too high a heart rate may result in injury or, at the very
least, a drop in motivation from fatigue and pain.
rate training may sound advanced or complicated, but it’s really quite
simple. When we talk about heart rate training, we’re talking about
exercising at the right intensity for burning fat, strengthening your
cardiovascular system or whatever your exercise goals are. And your
heart rate is the indicator that will tell you when you’re exercising
at the right intensity.
Heart Rate Monitors: A
heart rate monitor is the best tool you can use to let you know what
your heart rate is during exercise. In the past you may have simply
counted your pulse, but that method isn't accurate enough. It requires
you to slow down your exercise activity, which causes your heart rate
to immediately drop. By wearing a heart rate monitor during your
workout, you get immediate, continuous, accurate feedback. A simple
strap goes around your chest, and a watch on your wrist displays your
heart rate in beats per minute.
Target Heart Rate:
Of course, those numbers on your watch won’t mean a thing unless you
know what your target range is, right? But don’t worry—that part is
easy too. Your target heart rate range for weight loss is 65%–75% of
your maximum heart rate. And your max heart rate is easily estimated
with a simple equation. If you’re male, subtract your age from 220. If
you’re female, use 226. So for a 35-year old male: 220-35 = 185. His
estimated max heart rate is 185 beats per minute, and his target heart
rate range for weight loss is 120-139 BPM (65–75%).
Energy Zones™: The
heart rate range for weight loss is what we call the Endurance Energy
Zone. There are five zones in all, each with different benefits:
Recovery Energy Zone (50%–65% of MHR)
Gives your body a chance to heal, prevents burnout and reduces the risk of injury.
Endurance Energy Zone (65%–75% of MHR)
your aerobic base and trains your body to burn fat by maintaining a
steady heart rate and a comfortable pace over an extended period of
Strength Energy Zone (75%–85% of MHR)
Improves cardiovascular strength with increased intensity.
Interval Energy Zone (65%–92% of MHR)
Boosts your metabolism and calorie burn by incorporating bursts of speed and power with periods of recovery.
Race Day Energy Zone (80%–92% of MHR)
Energy Zone is the ultimate challenge of all-out effort and an
unbeatable way to test your fitness and measure your progress.
weight loss is your goal (and this month, we’re sure it is), heart rate
training and a nutritious diet is your best bet. Not only will you lose
weight, but you’ll be doing it in a safe and healthy manner—which means
this time, you’ll keep it off.