Many people make countless efforts to reach their ideal weight; they exercise without any breaks and may even follow extremely strict diets. But very few actually know that in order to make these efforts count, they need to reach a certain heart rate too. Here we have some useful insight into the ideal heart rate to weight loss ratio:
Be Cautious, Know the Maximum
Heart rate is the number of times your heart beats in a minute. The heart rate is at its lowest when your body is at rest, because not a lot of blood is required by the body. A regular resting heart rate can be between 60 and 100 beats per minute (BPM), for most people it is typically 60-80 BPM.
Ideally, you should check your resting heart rate right after you wake up and are still lying in bed. Our resting heart rate changes with age, as the heart muscle gets weaker. But it is critical to keep a track of your regular heart rate in order to prevent health problems. Monitored changes in the heart rate should always be reported to a doctor.
When you engage in any physical activity, your heart rate automatically rises as your heart pumps more blood and oxygen into the body. The limit up to which the heart can be burdened is called the maximum heart rate¸ and of course, this limit shouldn't be exceeded. The maximum heart rate varies according to age and can be calculated by subtracting the individual’s age from 220.
Heart Rate For Weight Loss
Between your resting and maximum heart rate lies the ideal heart rate for weight loss. If you want to lose weight, you need to perform exercises that will bring your heart rate up and into the zone that burns maximum calories, which typically lies between 75 and 85 per cent of your maximum heart rate. Interval training is a popular method of training where you spend short periods of time working at high intensity – as high as 90-100 per cent MHR, followed by periods of recovery at low heart rates.
What you need to know is that if haven’t exercised in a long time, then it is best not to enter this high heart rate zone too quickly. Your body needs some preparation; so start with 50-60 per cent of the maximum heart rate first. If it feels uncomfortable or exhausting, lower your target heart rate to 40-45 per cent of maximum heart rate and stick to activities such as brisk walking.
More attention should be paid to your heart rate while doing cardio rather than weight training, if you’re aiming for weight loss. Depending on the intensity of your workout and the heart rate achieved, the body tends to react differently. It only burns fat and calories after hitting a certain heart rate.
If you reach a heart rate lower than your ideal heart rate and continue to work out, it may keep you healthy, but won't help you lose weight. So don't be surprised if you walk regularly and fail to see a visible change in your appearance.
There are several heart rate zones you can reach while exercising. Which one you should target, depends on your fitness goals.