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Best Heart Zone For Weight Loss

author
Christina Perez
• Monday, 04 January, 2021
• 7 min read

This makes glycogen (carbohydrate) a less dense form of energy storage that is readily broken down into glucose, as compared to fats. Since high-intensity workouts require more energy quickly, you tap on glycogen rather than fat in your body for fuel.

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(Source: optimalbody.ca)

Contents

The fat burning zone theory seeks to help adherents lose weight by tapping on the body’s fat storage rather than glycogen. This theory argues that the body burns a greater percentage of fat with lower-intensity exercises than at higher intensities because the body does not require ‘fast energy’ from glycogen. As such, this theory promotes longer and lower-intensity cardio workouts that maintain your heart rate within the ‘fat burning zone ’.

Ultimately, the total number of calories you burn leads to the most weight (and fat) loss. Working out with a heart rate monitor helps you to gauge the specific zones in which your body is working and how your body benefits from different intensities of exercise. Your warm-up zone is where you prepare your cardio-respiratory system, muscles and joints to exercise harder.

It is hard work and nearly impossible to spend more than a minute here as your glycogen stores are depleted faster than they can be replenished. Anaerobic intervals widen your fat and aerobic zones and zap tons of calories.

Also known as excess post-exercise oxygen consumption (EPIC), your body continues to burn more calories even after a high-intensity workout, as compared to a low-intensity exercise. A high-intensity workout reaps many benefits of burning total calories efficiently both during and after exercising and keeping your heart healthy.

Article contributed by Dr. ONG Head Yes, cardiologist, Mount Elizabeth Novena Hospital. Dr ONG Head Yes is a cardiologist practicing at Mount Elizabeth Novena Hospital, Singapore.

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(Source: www.pinterest.com)

The 2 main sources of fuel are glycogen (a substance that stores carbohydrate) and fat, which breaks down to form glucose and ultimately carbon dioxide and water. Oxygen is required to oxidize (break down) either the glycogen or fat stores into glucose to fuel the muscles.

This makes glycogen (carbohydrate) a less dense form of energy storage that is readily broken down into glucose, as compared to fats. Since high-intensity workouts require more energy quickly, you tap on glycogen rather than fat in your body for fuel.

Your body only taps onto the next fuel, fat, when you start to run out of glycogen. As such, this theory promotes longer and lower-intensity cardio workouts that maintain your heart rate within the ‘fat burning zone ’.

In a high-intensity workout, although your body uses your glycogen stores first for ‘fast energy’, it depletes the glycogen stores rapidly enough to force your body to tap on the fat storage. Ultimately, the total number of calories you burn leads to the most weight (and fat) loss.

The first step to this is to determine your maximum heart rate, which is the upper limit of what your cardiovascular system can handle during physical activity. This means that on average, the maximum number of heartbeats per minute is 170 for this person.

heart diagram flow blood nursing cardiac easy anatomy arrows through human medical nurse system circulatory cardiovascular body college science nurses
(Source: healthiack.com)

Do remember not to rush into achieving a vigorous exercise intensity. If you’re just beginning an exercise routine, aim for the lower end of your target heart rate zone.

Finally, to know whether you’re in your target heart rate zone, you can either use an activity tracker or measure it yourself using the following steps: Briefly stop your exercise Take your pulse for 15 seconds by placing two fingers on your wrist, nearer to the thumb.

Multiply this number by 4 to calculate your heart beats per minute. Your warm-up zone is where you prepare your cardio-respiratory system, muscles and joints to exercise harder.

It is still a comfortable rate, but you might sweat more and breathe harder than usual. The calories you burn here split evenly between your fat stores and glycogen.

It is hard work and nearly impossible to spend more than a minute here as your glycogen stores are depleted faster than they can be replenished. Anaerobic intervals widen your fat and aerobic zones and zap tons of calories.

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(Source: www.schenectadyjcc.org)

Also known as excess post-exercise oxygen consumption (EPIC), your body continues to burn more calories even after a high-intensity workout, as compared to a low-intensity exercise. If you notice that your heart rate is going below this, you can increase your pace to improve your workout results.

Or if your heart rate reaches its maximum, it would be better to slow down so that you are able to finish your run. A high-intensity workout reaps many benefits of burning total calories efficiently both during and after exercising, and keeping your heart healthy.

When training, athletes often aim to work out at certain percentages of their max heart rate in order to accomplish different goals. For the most part, the optimal heart rate for fat burning is generally considered to be about 70% of your max HR.

Heart Rate Chart for Fat Burning & Other Fitness Goals That is why the heart rate zone for burning fat is also categorized in the chart above as “light” exertion level.

However, the percentage of fat you’re burning relative to carbohydrates is not what determines weightless. There’s no reason to limit yourself to the “fat burning heart rate” when weightless is your intended result.

rate heart zone training basics crazy while measuring
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Additionally, more strenuous workouts (including weightlifting) can contribute to losing weight even after you’re done exercising. For example, a distance runner who stays in their fat burning HR zone during a race can conserve energy and tap into their quick-to-break-down reserve fuel supply for a burst of speed at the finish.

To enter the fat-burning zone, she’d want her heart rate to be 70 percent of 185, which is about 130 beats per minute. Experts recommend working at 70 to 85 percent of your maximum heart rate during vigorous activity.

Certain medications may affect your heart rate, too, so speak with your doctor if you have concerns. A variety of tools are available on the market today that can help you measure your heart rate during exercise, and even while doing everyday tasks.

The cheapest way to measure your heart rate is to use your fingers to track your pulse. You’ll first need to stop exercising and place your finger over a pulse point on your neck, wrist, or chest.

Wristband heart rate monitors have become popular in recent years because they strap onto the body just like a normal watch. For example, the Fitbit Charge 2 records your pulse all day and determines if you’re in your fat-burning, resting, moderate, or maximum zone during different activities.

vulva diagram external female genitalia anatomy reproductive system care figure physiology open antenatal printable
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The advantage over traditional tracking is that your heart rate is continuously monitored and there’s no need to stop activity to record it. Often, these types of devices also measure your daily steps, distance of workouts, calories burned, and floors climbed, all while giving you the time like a regular watch.

These straps are made of a soft fabric and are adjustable to fit a variety of body sizes. You can wear chest strap monitors during most activities, including swimming.

Some athletes prefer chest strap monitors because they feel they’re more accurate. In a recent study, however, researchers discovered that wrist monitors may be just as accurate.

As a result, the monitor you choose may come down to personal preferences, your exercise of choice, budget, and any features the specific device has. If you’re slightly out of breath, but can maintain a conversation, you’re likely working at moderate levels and may be in your fat-burning zone.

Working harder strengthens your cardiovascular system and burns more calories than moderate activity. Besides exercise, there are other healthy habits you can start that may help you lose fat and reduce your overall weight.

scapula diagram healthiack
(Source: healthiack.com)

Try shopping the perimeter of the grocery store, and avoiding added sugar and saturated fat that’s found in packaged foods. If you don’t like plain water, consider flavoring it with artificial sweetener or a squeeze of lemon.

Restaurants tend to give overly generous portions, so consider asking to have half your meal packaged up before you dig in.

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Sources
1 blizzardwatch.com - https://blizzardwatch.com/2020/09/02/get-wings-diablo-3/
2 us.forums.blizzard.com - https://us.forums.blizzard.com/en/d3/t/list-of-all-wings-cosmetics-pets-and-promos/61