Fat burning pulse; do you know the optimal heart rate for active consumption of fatty acids from fat stores? Learn how to calculate your heart rate now. Heart rate is essential for people who decide to lose body fat. In addition, heart rate is necessary not only for fat burning but also for health. Let’s face this together.
The value of the heart rate for fat burning
It should be said right away that the pulse is fluctuations in the walls of arterial vessels that appear due to the contraction of heart muscles. Also, the pulse is very often called the heartbeat or heartbeat for short. It is this abbreviation that we will use in the future.
When an adult is at rest, the heart rate is between 60-90 beats per minute. These readings relate directly to your cardio training. The heart muscle can contract with increased intensity in people who actively participate in sports. Still, the frequency of these contractions will be lower.
It allows you to pump more blood compared to an untrained person and spend less work on this. For this reason, the heart will serve you for a much longer time without much wear and tear. Therefore, your resting heart rate will always be as close to the lower limit as possible.
Heart rate is also significant for fat burning during the times you do cardio. It is the heart rate that is the primary parameter for determining the intensity of an electrocardiogram. Sometimes you can come across specialized web resources – why control heart rate during classes? It is primarily due to the effectiveness of the training. It will also allow you to be sure that the activity is harmful to your health.
Note that in this article, we will consider the effectiveness of heart rate for fat burning only with electrocardiography. It is because strength training measures intensity differently. Today, we must understand how heart rate affects fat production to make exercise more effective.
Heart rate for fat burning with electrocardiograms
With the heart rate, you can determine the intensity of each cardio. Remember, this includes running, swimming, cycling, etc. First, you need to assess your body’s maximum heart rate. It is straightforward to do this; it is enough to subtract your age in years from 220. The value obtained will be your maximum heart rate. By the way, if you plan to play sports seriously, we recommend that you buy a heart rate monitor. This simple and inexpensive device will make your life in the classroom much more accessible.
Why do we need to know the maximum heart rate indicator? Everything is straightforward here, as you should never train at an intensity that exceeds this value, as you will only harm your body. Based on the research results, areas of training strength were obtained where work can lead to different results.
The heart rate limit was used, within which the heart muscle can effectively deliver oxygen to tissues. In other words, while working within these limits, the body can use carbohydrates with fat to generate ATP with the participation of oxygen. This process is called aerobic glycolysis. Let’s look at all three of these cardiograms.
> 60–70 percent of maximum heart rate. You’ve probably already figured out how to calculate this limit for yourself. If anyone else doesn’t know this, multiply your maximum heart rate by 60-70 percent. This value will be between 120 and 140 beats per minute. It is the most effective cardio for fat burning. For liposuction to be as effective as possible, you should work on this area for about 45 minutes. During the first half hour of the workout, the body will consume the carbohydrates it has, and after that, it will switch to using fat deposits.
> 70–80 percent of maximum heart rate. During this heart rate range, you maximize your aerobic endurance. The body also actively uses carbohydrates and fats, but the latter is less active. Beginners should work on the first range, and more experienced athletes should go for this. A combination of strength training and cardio is also very effective. First, you work with weights and burn carbs quickly, then use cardio to get rid of fat.
> 80–85 percent of maximum heart rate. Here, an aerobic process to obtain energy changes to an anaerobic one, or, more simply, oxygen is no longer used. Consequently, fat burning in the third heart rate range is impossible as this process requires oxygen.