Nutrition

At what heart rate is fat burned? Pulse for fat burning: important. How to properly run to lose weight

It should immediately be said that the pulse is a fluctuation of the walls of arterial vessels, which appear as a result of contraction of the heart muscle. Also, the pulse is very often called the heart rate or HR for short. It is this abbreviation that we will use in what follows.

When an adult is at rest, the heart rate is in the range of 60-90 beats per minute. These indications directly depend on the level of your cardio fitness. To put it simply, in people who are actively involved in sports, the heart muscle can contract with increased force, but the frequency of these contractions will be lower.

This allows you to pump more blood in comparison with an untrained person and expend less effort for this. For this reason, the heart will serve you for a much longer period of time without much wear and tear. As a result, your resting heart rate will always be as close to the lower limit as possible.

Heart rate is also very important for fat burning in those moments when you are doing cardio training. It is heart rate that is the main parameter for determining the intensity of cardio loads. Sometimes on specialized web resources you can meet the question - why control heart rate during classes. This is primarily due to the effectiveness of the training, and will also allow you to be sure that the training was beneficial to health.

Note that in this article we will consider the effectiveness of heart rate for fat burning in relation to cardio training only. This is due to the fact that in strength training their intensity is measured in a different way. Today, it is important for us to understand how heart rate affects the process of lipolysis in order to make classes more effective.

Pulse for fat burning during cardio training

Thanks to the heart rate, you can determine the intensity of any cardio activity. Recall that these include running, swimming, cycling, etc. To begin with, you should determine the maximum value of the pulse for your body. It is very easy to do this, it is enough to subtract your age in years from 220. The resulting value will be your maximum heart rate. By the way, if you intend to play sports seriously, we recommend that you purchase a heart rate monitor. This simple and inexpensive device will make your life in the classroom much easier.

Why do we need to know the maximum heart rate? Everything is very simple here, since you should never train at an intensity exceeding this value, since you will only harm your body. Based on the research results, training intensity zones were obtained, work in which can lead to different results.

For this, the so-called cardio heart rate limits were used, within which the heart muscle is able to provide effective oxygen supply to tissues. In other words, while working within these limits, carbohydrates with fats can be used by the body to synthesize ATP with the participation of oxygen. This process is called aerobic glycolysis. Let's take a look at all three of these cardio intensity zones.

60-70 percent of your maximum heart rate. Surely you have already figured out how to calculate these limits for yourself. If anyone else doesn't know this, just multiply your maximum heart rate by 60-70 percent. On average, this value will be from 120 to 140 beats per minute. This is the most effective heart rate for fat burning. In order for the lipolysis process to proceed as actively as possible, you should work in this zone for about 45 minutes. During the first half hour of training, the body will consume the carbohydrates it has, after which it will switch to the use of body fat.
70-80 percent of your maximum heart rate. In this heart rate range, you maximize your aerobic endurance. Here the body also actively uses carbohydrates and fats, but the latter are slightly less active. Beginners should work in the first range, and more experienced athletes should move to this one. A combination of strength and cardio training is also very effective. First you work with weights and quickly burn carbohydrates, and then get rid of fat thanks to cardio equipment.
80-85 percent of your maximum heart rate. Here, the aerobic process of obtaining energy turns into anaerobic, or, to put it simply, oxygen is no longer used. As a result, fat burning in the third heart rate range is not possible, since this process requires the presence of oxygen.

What role does heart rate play in fat burning, you will learn from this video:

Counting the pulse, as you know, is simple. Feel for the pulsating vein in your neck, groin, or, most commonly, on the inside of your wrist. Turn on the stopwatch (most cell phones have it). And count how many times the vein will flinch within 60 seconds.

Let me remind you of a simple truth: a pulse in women of 70-80 beats per minute at rest is considered the norm, in men - 60-70. “At rest” means that you woke up and, without getting out of bed, counted your pulse. With age, this figure becomes higher.

Now let's figure out at what pulse a person loses weight.

Pulse to burn fat

There are 6 zones of heart contractions, the training in which will differ in effectiveness and complexity.

Heart rate (HR) ranges:

90-100% of the maximum heart rate - metabolic products are broken down, but are poorly excreted from the body (“muscles burn”);
85-90% - training is dangerous, the heart may not be able to cope with the load;
70-80% - predominantly carbohydrate oxidation occurs. Suitable for muscle building;
65-75% - the pulse we need to burn fat (slowly, but most effectively);
55-65% - ideal for the development of the lungs and the cardiovascular system;
50-55% - the body recovers quickly after exercise.

Calculation of pulse for weight loss

So, 65-75% of your maximum heart rate is the most accurate heart rate calculation for burning fat. This value is optimal - excess weight will begin to gradually go away. Now you need to determine your heart rate for burning fat.

The formula is simple: 220 - your age = desired heart rate.

For example, you are 30 years old, 220 - 30 = 195 beats per minute (maximum heart rate). The heart rate for burning fat is approximately 70% of its value. That is, for effective weight loss, it is necessary to maintain a heart rate of approximately 130 beats per minute.

However, do not forget that before the body begins to burn fat, it will burn carbohydrates. They are usually enough for the first 30 minutes of cardio at maximum heart rate. Only after this time will fat burning begin. Therefore, cardio training should not last less than 40 minutes.

Often during training, the principle of cycling is used, which uses several ranges of heart rate (when high-intensity exercises at maximum heart rate alternate with exercises performed at low intensity). Such exercises are good when the weight has risen, and you need to lose a few more kilograms.

Heart rate control during cardio training

Classes aimed at improving oxygen metabolism in the body and strengthening the heart muscle are called cardio training. Such exercises help not only improve your health, but also burn fat mass.

For this type of activity, running, swimming, cycling, brisk walking are suitable. All of them can help to get rid of extra pounds, but for this it is important to know at what heart rate fat is burned more efficiently.

You should also know that cardio workouts are different from regular workouts. The difference between them is the intensity of the pulse, which has three levels:

short;
average;
high.

The calculation of the maximum heart rate is made according to the following formula:

Subtract your age from 220. This will be your maximum allowable heart rate.

Let's take a thirty-year-old man and calculate his maximum performance: 220 - 30 \u003d 190 beats per minute - the maximum allowable heart rate.

Low heart rate during exercise

Low intensity is loads less than 65% of the maximum. The calculation is made according to the formula “maximum heart rate” * 0.65 = “low intensity”. Such a calculation of the intensity of exercises for burning fat is suitable for those people who are contraindicated for higher loads. These are those people who are engaged in the first 2-3 weeks or have contraindications for more serious loads due to health.

Average intensity

Such loads should be at least 65-70% of the maximum. Accordingly, the formula: “maximum load” * 0.7 = “average intensity”. For example, at 30 years old, the average intensity is 190 * 0.7 = 133. This means that the pulse at an average load will be 133 beats per minute. This is the period when you run leisurely, but are already sweaty and tired, although while running you can keep up a conversation with another person. Moderate exercise cardio promotes fat burning from body fat, but only if glycogen stores are depleted. In the event that you eat well during the day and do not feel hungry before training, then the first 20 minutes are spent burning glycogen stores, and only after that for fat burning.

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high intensity

Loads that are carried out at a pulse of 75-80% of the maximum are highly intense. We make the same calculation as above: 190 * 0.85 = 164 beats per minute. This is the maximum heart rate of a thirty-year-old person, which can be practiced without risk to health, but only for a short period of time. Then you need to reduce the intensity.

Karvonen formula

Martti Karvonen is a Finnish physiologist who developed a way to calculate the limits of heart rate in athletes. With it, you can calculate the desired heart rate values for optimally effective fat burning workouts. The Karvonen method made it possible to determine that this value is approximately in the middle, between the indicators of the heartbeat in a calm state and its maximum frequency, and depends on the state of the organism and the gender of the athlete.

Karvonen formula for women

Karvonen's formula "220 is a person's age" is the most common method for measuring maximum heart rate. For women, it looks like this: (220-age-resting heart rate) * intensity factor + resting heart rate. Calculate the heartbeat at rest in the morning, before getting up, and the intensity factor is 70% of the MCHP. For a thirty-year-old woman with a resting heart rate of 70 beats per minute, the formula that will show at what heart rate fat is burned in women will be as follows: (220-30-70) * 0.3 + 70 \u003d 121 beats / min. Just remember that the formula was calculated for professional athletes, you can skip the step with multiplication by the intensity factor at first. For this woman, the correct heart rate for burning fat is in the range of 120 bpm.

Karvonen formula for men

At what pulse rate does fat burn in men? The calculation necessarily uses the minimum and maximum intensity factors, from 0.5 to 0.8. The formula used is the same. A 40-year-old beginner with a resting heart rate of 65 would calculate the optimal heart rate as (220-40-65)*05+65. As the total duration of classes, he will gradually increase the intensity factor until it reaches the highest - 0.8. That is, in the range from 125 to 159 beats / min.

Circuit training for burning fat

The most effective way to lose weight is circuit training for burning fat. For women, this is extremely important, because, according to statistics, every fourth girl is unhappy with her figure and seeks to lose a couple of kilograms.

What pulse burns fat formula

The main idea of such a workout is to fully work out the body in one session. It consists of strength as well as aerobic exercises, performed almost without a break, which is extremely energy-consuming and makes a person work at the limit of his abilities. As a rule, choose 7-9 exercises and repeat them several times with breaks between circles from 20 to 40 seconds. Fat burning circuit workouts for women are done without weights or with light weights and dumbbells.

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Benefits of circuit training

With the help of circular training, you will not build muscle, but it has a number of the following advantages:

Perfectly fights with excess weight, as it speeds up metabolism.

Increases endurance.

Strengthening effect on the cardiac system.

Helps strengthen core muscles.

Speeds up metabolism.

Takes no more than 30 minutes.

Beauty and HealthFitness and sports

Heart rate, or pulse, plays a key role in the hard work of shaping a slim figure, but most people know little about it. It is the heart rate that determines the effectiveness of any exercises and loads: if you don’t count the pulse, but do it “just like that” - which many people who lose weight do - classes will become an exhausting nightmare, and body weight will remain almost unchanged. As a result, a person, exhausted by ineffective workouts, quits them and either stays “on his own” or gets new health problems: such people often become opponents of sports activities. And all you need to do is learn how to maintain an optimal heart rate during training for burning fat, and the results will not be long in coming: excess weight will slowly but surely begin to go away.

Pulse for fat burning

At different heart rates, completely different processes occur in the body: the heart trains, endurance increases or muscle tissue builds up, but for weight loss, you need to burn fat reserves. Therefore, it is necessary to calculate the pulse in such a way that fat is actually burned during training - this is called the calculation for the ZSZH, or fat burning zone.

The most accurate way to calculate your heart rate these days is to use the Karvonen formula. The method was developed in the 20th century by the famous Finnish physician, physiologist Martti Karvonen, who was closely involved in the study of the work of the heart and blood vessels during sports and other physical activities.

To use this method, you need to know your pulse at rest: you need to measure it strictly for 60 seconds, and it is better to do this in the morning, as soon as you wake up, but have not yet started running around the apartment, getting ready for work. This way you can find out how fit you are and determine the acceptable intensity of exercise: the lower the heart rate at rest, the better.

It should be remembered that resting heart rate depends on gender: in men it is about 60-70 beats per minute, and in women it is higher - 70-80. This figure usually increases with age. It is generally accepted that the average is about 72 beats per minute; if it's lower, that's fine too.

Next, you need to determine the maximum heart rate in order to know what limits you can afford to reach in training. This is also simple: subtract your age from the number 220. For example, you are 35 years old: 220 - 35 = 185 beats per minute (bpm). This formula seems simple, but you need to take into account the level of your preparation: for those who have just started to practice, it is better to subtract another 20 - this will be the allowable maximum.

For beginners, it is more advisable to start with aerobic training, and only then think about losing weight. First, you should improve the functioning of the heart, blood vessels and lungs, lower cholesterol levels - for this it is enough to adhere to a heart rate of 55-65% (or 60-65%) of the maximum.

To speed up the metabolism and start the process of splitting fats, you will need a pulse rate of 65-75% of the maximum rate. A higher percentage - from 75 to 90, is considered a “not for amateurs” heart rate zone, and a load of up to 100% is already extreme.

To calculate HR, you also need to know your heart rate reserve. From the maximum indicator, it is necessary to subtract the resting heart rate: 185 - 72 \u003d 113 beats / min. You also need to choose the level of training intensity, but it should not be too low or high: from 60 to 80% of the maximum is allowed. 60-65% is considered low intensity - fat will still be burned, but slowly; at 65-70%, the process will go faster, and will accelerate with an increase in heart rate - up to 70-75, and then - up to 75-80%; the last level is considered very intense for weight loss, and it is not recommended to increase it.

For beginners, it is better to start with the lowest intensity. This means that your heart rate reserve must first be multiplied by 60% (113 x 60% \u003d 67.8), and then by 65% (113 x 65% \u003d 73.45). Now, in turn, we add the results obtained with resting heart rate: 68+72=140 beats/min; 73+72=145 bpm Therefore, the acceptable heart rate for the fat burning zone will be 140-145 beats / min. Do not forget that the calculations here are still approximate, since the “generally accepted average” indicators were taken as the basis.

As soon as you stop being a beginner, and the body "gets involved" in the rhythm of training, you can move on to the next level of intensity. And in order to regulate the heart rate during training, you just need to increase or decrease the load: this can only be learned over time, so training should be regular.

In general, the Karvonen method is not difficult, but monitoring the heart rate during a workout is already more difficult. True, “everything is visible” on modern simulators, but not everyone uses simulators: for example, you can’t look at the devices while jogging. Of course, you can use a heart rate monitor, but accurate devices are not so cheap, and experts consider wrist heart rate monitors to be ineffective, so most people who lose weight prefer to practice “by eye” for the time being. And here you can use the "conversational" method.

Load intensity without accurate heart rate calculation

Regardless of whether we count the pulse or not, its frequency changes, and you can track your presence in the WSF (approximately), focusing on your feelings.

So, being in the WLS at the lowest, gentle load, while walking fast for weight loss or calm exercises, we can talk, breathe calmly and not even sweat - we just warm up a little. Such loads (they include yoga and Pilates) help strengthen the heart and muscles of the body, and calories also “burn out”, but very slowly, subject to regular training for a long time.

And here the moderate exercise zone is considered ideal for burning fat and losing weight. It turns out to talk a little during the loads, but nothing more; there are almost no contraindications; You need to do it regularly, at least 3 times a week for 40-45 minutes. Jogging is attributed to this type: it’s not difficult to run like that, and fat will be burned for sure - of course, if training “enters the system”. Dance and step aerobics are also considered effective moderate exercise.

Increased loads, with profuse sweating, shortness of breath and the inability to talk, are suitable for those who train endurance, and not for those who want to lose weight. Here, not fats are burned, but glycogen stores - a polysaccharide that the body needs as a reserve source of energy. If you want to become more enduring and train your heart, loads of this intensity can also be used, but in the absence of contraindications, so a specialist consultation is required.

Training in the anaerobic zone, when it becomes very hard, and it seems that it is impossible to breathe, makes the body not burn fat, but carbohydrates and muscle protein. Fats also "burn", but they are consumed 5-6 times less. In 30 minutes of such a load, you can bring yourself to complete exhaustion: such exercises are not shown for weight loss - they are suitable for athletes.

We can not talk about extreme load here, but it is still worth remembering that training at a heart rate of 90-100% of the maximum can cost health and even life - unfortunately, such cases are known in sports practice. Fats during such a load can “burn out” only 5%.

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Whatever type of physical activity you do, the body will respond to it by changing the heart rate. Starting cardio training to lose weight, novice athletes believe that the longer and faster they run (pedaling, working on an elliptical trainer), the faster they will come to their cherished goal. This is not entirely true. The process of fat burning starts with a certain number of heartbeats, while the pulse rate for weight loss will depend on physical form, age and degree of training.

Fat Burning Pulse: Important

There are 6 zones of heart contractions, the training in which will differ in effectiveness and complexity.

Heart rate (HR) ranges:

90-100% of the maximum heart rate - metabolic products are broken down, but are poorly excreted from the body ("muscles burn");

85-90% - training is dangerous, the heart may not be able to cope with the load;

70-80% - predominantly carbohydrate oxidation occurs. Suitable for muscle building;

65-75% - the pulse we need to burn fat (slowly, but most effectively);

55-65% - ideal for the development of the lungs and the cardiovascular system;

50-55% - the body recovers quickly after exercise.

Calculation of pulse for weight loss

220 - your age = desired heart rate.

Circuit training for burning fat

What is the point of such training?

Benefits of circuit training

With the help of circular training, you will not build muscle, but it has a number of the following advantages:

Perfectly fights with excess weight, as it speeds up metabolism.

Increases endurance.

Strengthening effect on the cardiac system.

Helps strengthen core muscles.

Speeds up metabolism.

Takes no more than 30 minutes.

Sample circuit training plan

To perform such a workout, it is not necessary to purchase a subscription to the fitness room, since you will need the very minimum of equipment - only 0.5 kg dumbbells (plastic water bottles). If you are trying circuit training for the first time, it is best to do without weights.

Approximate set of exercises No. 1 (repeat 2-3 times):

15 pushups,

12 squats,

17 press leg raises

16 jumps up

30 second planks.

Set of exercises number 2:

18 squats,

20 twists on the press,

16 pushups,

30 seconds of side plank on each side,

17 lunges with each leg.

Set of exercises number 3:

12 jumps with an emphasis on the floor,

15 lifts per chair,

20 twists,

17 pushups

Hold plank for 30 seconds.

Before starting a workout, you must definitely do a light warm-up (jump, wave your arms). This will prepare the joints and muscles for the load. If you are doing circuit training for the first time, choose no more than 5 exercises and do not use weights.

By the way, a great example of circuit training is the Lose Weight in 30 Days complex by the famous trainer Jillian Michaels.

This training is perfect for those who have never played sports. The complex includes 3 levels of difficulty, which must be completed for 10 days each. The load is given to all muscle groups, the main thing is not to stop!

Article publication date: 04/06/2017

Article last updated: 12/18/2018

From this article you will learn how important it is to maintain a certain pulse during exercise for burning fat, how to calculate the desired heart rate, what exercises can be used to reduce the amount of adipose tissue in the body. Heart rate limits to improve fat burning - is it true or myth?

Many people who want to get rid of excess body fat and lose weight have heard of the heart rate range for burning fat. It is believed that fats will be best burned during such physical activities, during which the pulse is 60-75% of the maximum heart rate for age.

This statement is quite controversial - which we will discuss later in the article. The main condition for successful weight loss is that a person must spend more calories than they consume with food.

What is the maximum age-related heart rate?

Physical activity causes a person's heart to beat at a different frequency, which depends on the intensity of the load. Therefore, many people use the pulse rate to determine the required intensity of training.

The maximum age-related heart rate is the number obtained by subtracting a person's age in years from 220. This formula has been empirically obtained from young athletes. Calculation examples:

A person aged 50 years: maximum heart rate = 220 - 50 = 170.
A person aged 35: maximum heart rate = 220 - 35 = 185.

The influence of heart rate on the effectiveness of training

In reality, the tolerance of the maximum heart rate for each person is individual. For professional athletes, this indicator is specially determined experimentally.

What heart rate is needed for maximum fat burning?

There is a theory that with a certain intensity of exercise, fat is burned better. This intensity is controlled by heart rate. Many people claim that fat in the body breaks down faster with such a load, in which the pulse is 50-70% of the maximum heart rate for age.

An example calculation for a person aged 50:

Maximum heart rate - 170 beats. / min.
The lower limit of the heart rate range for fat burning: 0.5 x 170 = 85 beats. / min.
The upper limit of the heart rate range for burning fat: 0.7 x 170 = 119 beats. / min.

According to this theory, in order to burn fat faster, a 50-year-old person needs to perform exercises of such intensity that his heart rate is 85-119 bpm. / min. According to the supporters of this theory, it is at this intensity of physical activity that the body uses fats as an energy source to a greater extent.

Heart rate range theory for fat burning - myth or reality?

This theory gained popularity with the advent of color graphs on the consoles of treadmills and exercise bikes, indicating what heart rate is best for burning fat. Its proponents claim that it is with the help of long-term physical activity of moderate intensity, maintaining the heart rate at the level of 50-70% of the maximum heart rate, that it is best to burn fat in the body. With a more intense load, not fats, but carbohydrates become sources of energy. Based on this theory, long-term low-intensity exercise is best suited to reduce the amount of adipose tissue in the body.

As with any hypothesis, there is both truth and error in this statement. The number of calories burned is directly related to the intensity of physical activity. Indeed, the body uses fat as its main source of energy during moderate-intensity exercise. It was this fact that became the source of the theory of what heart rate burns fat faster. At a low intensity, a person needs to exercise for longer in order to burn a large number of calories.

But more important is the total number of calories burned, regardless of their source of origin. A person who performs heavy exercise burns more fat per unit of time than with moderate exercise. For example, in 30 minutes at 65% of your maximum heart rate, 150 calories are burned, of which 50% (75 calories) are from fat. With an increase in intensity to 85% of the maximum heart rate, 210 calories are spent, of which 40.5% (85 calories) are from fat.

When a person performs light exercise, his body spends a small amount of energy after they are completed. After intense exercise, calorie burning is observed, the severity of which depends on the type of exercise and its severity.

Scientists conducted a study in which they studied the loss of calories during low and high intensity exercises lasting 3.5 minutes and 45 seconds, respectively. Participants in the light exercise group burned 29 calories in 3.5 minutes, and those in the heavy exercise group burned 4 calories in 15 seconds. But when they calculated the calories burned after exercise, the numbers were completely different - 39 calories in the low-intensity exercise group and 65 calories in the high-intensity group.

Another study showed that a significant amount of fat from fat stores in the muscles is burned after intense physical activity. Thus, the human body, even burning mostly carbohydrates during intense exercise, after their completion continues to break down fats.

Increasing the intensity of exercise and increasing the heart rate above 70% of the maximum heart rate, you can burn more calories. However, for people who are just starting to play sports, this option is not suitable. The American Heart Association recommends that beginners start with exercises that increase their heart rate to 50% of their maximum heart rate, and then slowly increase their intensity over several weeks.

Once your body is used to exercise and your heart is stronger, you can start high-intensity interval training (HIIT) to burn more fat, which is a good way to speed up your metabolism and reduce belly fat.

This style of training involves alternating heavy and light exercise, during which the heart rate is accelerated, then slowed down. The technique has the following useful properties:

Increases endurance.
Reduces blood pressure.
Increases sensitivity to insulin.
Improves blood cholesterol profile.
Reduces the amount of adipose tissue on the abdomen and maintains muscle mass.

When developing a HIIT program, it is necessary to determine the duration, intensity and frequency of intense exercise intervals and the duration of recovery intervals. During intense exercise, the heart rate should be more than 80% of the maximum heart rate, and during the recovery interval - 40-50%.

HIIT example:

warming up for 3-5 minutes (for example, jogging);
30 seconds of high-intensity exercise (sprinting);
60 seconds of light exercise (walking);
alternating these intervals for 10 minutes;
recovery within 3-5 minutes (brisk walking).

Each person can develop their own individual HIIT program, based on the physical capabilities of their body.

Regardless of the name and nature, all physical exercises lead to fat burning. What matters most is the number of calories burned, and not what substances (fats or carbohydrates) provided energy. If you need to eliminate excess adipose tissue faster, you can engage in high-intensity interval training.

Aerobic exercise is the most effective way to lose weight. Endurance exercises: running, swimming, cycling, aerobics, weight training with light weights, skiing, rhythmic dancing to a fast tune lead to the maximum expenditure of fat as an energy source. The main thing is to correctly calculate the intensity of the workout. This is done according to special formulas, focusing primarily on the pulse.

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Pulse parameters

The correct pulse is the most important criterion for losing weight. Nothing affects the rate of fat burning like heart rate - heart rate. Experimentally obtained data on how much energy the human body receives from carbohydrates and fats at different heart rate.

Consumption of carbohydrates and fats:

To calculate the intensity of a workout aimed at burning fat, two indicators are needed:

1. Pulse at rest.
2. The maximum possible pulse.

Pulse at rest measured in the morning without getting out of bed. To do this, you need to feel for a pulsating vein on the neck or on the wrist. Then you should turn on the stopwatch and count how many times the fingers will feel the beating of the vein in 60 seconds. For a more accurate calculation, you can count the number of beats in 15 seconds and multiply by 4.

The resting heart rate is not constant and should be checked at least once a month. The more a person trains, the more his resting heart rate decreases. It is believed that for the first two months of training, this figure should decrease every week by one beat per minute. Such a decrease should not frighten the trainee. This is not a symptom of heart disease, but the body's adaptation to training.

The resting pulse should not be measured:

with emotional and mental stress;
at elevated body temperature;
if the day before there was a feast with overeating and drinking alcohol;
during the course of treatment with any medication;
at excessively high or low ambient temperatures.

Normally, a person at rest has a pulse of 60-70 beats. Athletes involved in the development of endurance have a reduced heart rate at rest. Their rate can drop to 45-50 beats per minute.

Maximum heart rate- the maximum possible heart rate for the body during training, which cannot be overcome so as not to harm health. This is a theoretical number. In life, the heartbeat rarely reaches such a frequency.

For professional athletes, the maximum heart rate is calculated according to the results of a test on cardio equipment. For yourself, it can be calculated by the formula: 220 - age.

A more accurate formula for calculating the maximum heart rate, taking into account the weight and gender differences of the trainees, looks like this:

men: maximum heart rate = 210 - age - (0.11 x body weight in kg) + 4;
women: maximum heart rate = 210 - age - (0.11 x body weight in kg).

What heart rate burns fat?

The body begins to use fat only after 20 minutes of continuous movement, therefore, with a heavy load, a person will get tired faster than fats begin to melt. Another reason why you should not train too intensely is that with a heavy load, the body begins to break down not fats, but carbohydrates.

For most men and women, the most effective heart rate for fat loss will be 130-140 beats per minute.

The optimal heart rate during cardio training is influenced by two main factors:

1. The degree of wear of the cardiovascular system. It can be at least approximately determined by age. The older a person is, the faster his heart beats when he reaches the desired training intensity.
2. Levelfitnessheart and blood vessels. The lower the resting heart rate, the more trained the heart. In an experienced athlete, the heart beats more slowly not only at rest, but also during training.

Conclusion: Young and trained people to burn fat will train at a lower heart rate than older and untrained people.

In interval cardio training, when exercises are done either quickly or slowly, the average heart rate is important. The type of aerobics itself does not matter. You can do what you like best - use a treadmill, exercise bike, elliptical trainer or just dance to fast music. The main thing for weight loss is the average heart rate.

Calculation of the optimal heart rate during cardio training

The fastest fat reserves are melting at a pulse of 50-75% of the maximum. For a person aged 48, the maximum heart rate calculated according to the formula (220 - age) is 172. Based on the figure obtained, the desired heart rate interval is obtained, at which fat will go away the fastest:

172*50/100 = 86
172*75/100 = 129.

Thus, a 48-year-old person, regardless of gender, needs to maintain a heart rate of 86 to 129 beats per minute during training. In this zone, the optimal fat burning effect is achieved.

But this is a very average figure. Judging by this formula, for everyone at 48 years old, the maximum heart rate will be 172 beats per minute. But you need to understand that all cases are individual. Therefore, experts advise calculating the heart rate using a different formula, in which an individual indicator for each trainee is entered - heart rate at rest.

Refined heart rate formula for fat burning: (220 - age - heart rate at rest) * 0.75 + heart rate at rest.

According to these calculations for the same person, you can get more accurate guidelines:

fat begins to be consumed at heart rate (220-40-82) * 0.5 + 82 = 127 beats / minute;
fats will stop leaving when the heart rate reaches (220-40-82) * 0.75 + 82 = 150 beats / minute.

However, it is not enough just to calculate the optimal heart rate for weight loss on a calculator. You need to properly control this indicator during training. The easiest way is to stop several times during classes for one minute and count the heart rate with a stopwatch. But it is more convenient to buy a wrist device that displays readings on the display.

If, while exercising at the calculated heart rate, a person does not sweat and is not very tired, this does not mean that the calculations were carried out incorrectly. Excess fat burns well without extremely heavy loads. For example, a skier in the cold will receive sufficient physical activity for weight loss, but will not sweat.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.