Heart rate ideal for fat burn and weight loss during your workout is 60 to 75% of the heart rate (HR) maximum, which varies according to the age, and that can be measured with a frequency counter. Training at this intensity improves physical conditioning, using more fat as a source of energy, contributing to weight loss.
So, before starting any type of resistance training, it is important to know what the FC ideal that must be maintained during the workout to burn fat and lose weight. In addition, it is recommended to make an electrocardiogram, especially if you are a beginner or if there is history of heart problems in the family, to confirm that there is no heart problem, such as arrhythmia, which prevents the practice of this type of physical exercise.
Table heart rate for weight loss
For example: The heart rate is ideal for losing weight, during training, in the case of a 30-year old female is between 117 and 147 of heartbeats per minute.
How to control the heart rate during the workout
To control the heart rate during the workout, a great option is to use a frequency counter. There are some models like watches, that can be programmed to beep whenever the heart rate out of limits ideal workout. Some of the brands of frequency counters available on the market are Polar, Garmin and Speedo.
How to calculate heart rate for weight loss
To calculate the heart rate ideal for fat burning and weight loss, during the training, one must apply the following formula:
- Men: 220 – age and then multiply this value by 0.60 and 0.75;
- Women: 226 – age and then multiply this value by 0.60 and 0.75.
Using the same example, a woman with 30 years, you would have to do the following calculations:
- 226 – 30 = 196; 196 x 0.60 = 117 – FC minimum ideal weight;
- 196 x 0.75 = 147 – maximum HR ideal for weight loss.
There is also a test called Spirometric or Stress Test, which indicates the optimal values of CF training to the individual, respecting the ability of the heart. This test also indicates other values such as VO2 capacity, which is directly related with the physical fitness of the person. People who are better prepared physically has a larger VO2, while sedentary people have a VO2 less. Understand what it is, and how to increase the Vo2.