A certain number of people will ask the question - what is the general connection between the pulse and weight loss through physical activity? The most direct one, and we will talk about it in the article, as well as analyze online calculators.
The relationship between exercise intensity and heart rate
A physiological indicator, like the pulse, serves as an indicator of the loads created by training, while the pulse is directly proportional to the loads - the heavier they are, the higher the heart rate (HR).
How can you control your heart rate? The following factors affect heart rate:
- The number of repetitions of the exercises. The number of repetitions directly affects the heart rate - with an increase in the number, the heart rate also increases.
- Dependence on the amplitudes of movements. The load on the body increases with an increase in the range of motion.
- The difficulty of the exercise and the acting muscle groups. With an increase in the number of active muscles during exercise, the load on the body increases significantly, as evidenced by an increase in heart rate. Also, special attention on the part of the trainee is complex exercises, in which, in addition to involving a large group of muscles, their correct coordination is also required.
- The applied pace of the exercise. In sports exercises, the chosen pace of exercise often plays a huge role - fast, medium or slow. A slow pace of training is suitable for strength training, but a fast pace for cyclic training.
- Muscle tension. When exercising at the maximum capabilities of your body, fatigue of the body grows faster in the muscles due to a lack of oxygen and nutrients supply - the heart system is working to the limit, which is bad not only for it.
- The "rest" period between reps and workouts. Strange as it may sound, but prolonged rest (especially between workouts) contributes to their more beneficial effect and better recovery of the body. In the world of sports, there are two periods of rest - passive and active.
At what pulse is fat burned?
For one purpose or another (weight loss, muscle building), there are heart rate ranges from the maximum capabilities of the heart. The maximum threshold for the heart rate is 220 beats / minute.
They can be represented according to the diagram below:
- The range is 50-55% of the maximum - so to speak, contractions for the warm-up of the body. This includes the easiest exercises, in view of this it is ineffective to use only them.
- Range 55-65% of maximum - at this heart rate, the lungs are trained well and the cardiovascular system improves. But when we talk about losing weight, this range is only suitable for maintaining tone and the heart system.
- Range 65-75% of the maximum - this heart rate already activates the production of body reserves, otherwise fat burning begins. Concomitant exercise, although slowly, is almost more effective than others in helping to lose weight.
- The range of 75-80 from the maximum is suitable for starting activities to "build" muscle mass, due to the predominant oxidation of carbohydrates.
- Range 85-90 from the maximum - training aimed at this frequent, dangerous for untrained people. These exercises are designed for people with a developed cardiovascular system, and in untrained people, the heart may no longer cope with its work.
- The range of 90-100% of the maximum is a snag with such a pulse that, in addition to extreme stress on the heart, digestible metabolic products are poorly removed from the body. From here, by the way, the so-called "muscle burning" effect begins
Calculation of heart rate for burning fat according to Karvonen's formula
Karvonen's formula is the most popular in the sports environment, and we will analyze it;
(MHR-HR at rest) * intensity factor + HR at rest
In practice, the calculations are carried out as follows:
- Calculation of heart rate at rest. First, the average resting heart rate is determined. Usually, 10-15 minutes before the measurement, it is necessary to exclude any physical activity, and in 3-5 minutes to completely relax. The measurement is taken while lying down and preferably in the morning after sleep. The measurement is carried out either with a heart rate monitor, or with a hand-held heart rate monitor, or with a known method of probing certain places with the thumb. It is also recommended to repeat the procedure 2-3 more times once within 2-3 days to determine the average heart rate.
- Calculation of the MHR. This measurement is made using the Robergs-Landwehr formula to determine the maximum contractions at your age.
- Determination of the reserve of contractions (HRCC). This stage determines the difference between the maximum heart rate and the resting heart rate.
- Application of coefficients from previously specified ranges. To all that has been said, coefficients from the selected range are applied, in our case the range for weight loss is a figure from 0.60 to 0.70. The resting pulse is added to the result.
Solution examples for both sexes are below.
For women
- The maximum heart rate is calculated from age - 220 beats / minute - 30 years = 190 beats.
- The maximum heart rate is 190 / minute.
- Resting heart rate - 70 beats / minute
- Calculation of the reserve - 190-70 = 120.
- The minimum range is 60%.
- Formula - (120x60) + 70 = 142.
In women, the average resting heart rate is 60-80 beats / min, this is due to physiology. Without physical exertion, the female body begins to suffer from an increase in the intensity of the pulse and can gradually turn into various problems of the circulatory system.
For men
The formula is almost completely identical to the above, but there are a couple of nuances:
- The pulse in a man's heart is weaker than in a woman's, by about 10 beats per minute. This figure averages 50-65 beats per minute. This is due to male physiology.
- Due to the first point, the range indicator should be increased by 10-15% - up to 65-80%
Before starting the training process, it is necessary to consult with a neurologist and other specialists in case of certain diseases. For cardiovascular dystonia or other circulatory problems, physical activity is beneficial, but clearly defined.
Online heart rate calculator for fat burning
To make it easier to calculate the recommended heart rate for weight loss, you should use online calculators.
How to use the online calculator?
- The resting heart rate is calculated.
- The maximum heart rate is calculated if this is not available in the calculator.
- The parameters are driven into the corresponding lines of the calculator and the calculation is performed.
- To complete the picture, everything should be driven in correctly, it is advisable to make an additional calculation yourself
Optimal norms for fat burning while running
When jogging, you should adhere to the following norms:
- The optimal heart rate when running is 110-120 if the runner is a beginner. Here, you should stick to jogging> normal stride when reaching your peak. For the trained, the range is 130 to 145. "Starting small" is necessary for the normal functioning of the circulatory system and its gradual improvement.
- The anaerobic range must be calculated individually as this provides the highest quality result.
- For a complete picture and more comfortable exercise, you should use a heart rate monitor.
- In hot weather, it is necessary to maintain a decent level of water in the body. If you almost completely stop drinking while running, the heart rate soars to "space indicators" with extremely adverse consequences in the future.
- Often, during and after running, the body temperature is between 38 and 39 degrees. This temperature is normal for training, which is an advantage during a cold - forcibly raising or maintaining the temperature while running helps to recover from a viral or common cold.
- If you have pain in the side of your abdomen, you need to do one of two things - massage your abdomen or slow down your running pace. Pain in these places is associated with excess blood in this area and it is necessary to distribute it.
Calculating the optimal heart rate for burning excess weight is necessary for the effectiveness of the exercises. Your heart rate is a great indicator of how efficiently and correctly an exercise is being performed.
