Not all people who engage in physical education understand what role target heart rate plays in the effectiveness and usefulness of the exercise.
This parameter is one of the main indicators of the load and the general condition of the body, it is closely related to all other manifestations of physical activity. Let’s find out what a target heart rate is.
Heart rate targets and their definition
It is necessary to clearly understand the following: the best results are given by exercises during which the pulse is in the so-called target zone. This is a fairly simple but very important rule.
The target or effective heart rate zone is calculated based on age, exercise goals, and physical fitness.
Below you will see recommendations about the calculation that you can put into practice. Be sure to carefully read the article before you do anything. Before switching to a new training regimen, we recommend that you consult a doctor.
How to calculate the heart rate for burning fat?
The knowledge in this area can be used for a variety of purposes, which we will talk about later, but first of all, you should understand that the highest and lowest point of heart rate activity is determined individually, based on your age and other criteria. The simplest formula looks like this: 220 – (your age) = maximum heart rate for you. Calculate this frequency right now, and check how this figure corresponds to the real state of things during the next training. But remember that the maximum heart rate is a critical threshold which you should not cross.
The optimal heart rate for burning fat is approximately 60-70% of this figure and this indicator, which is called the “point of maximum efficiency”, you have to adhere to in your workouts.
Similarly, you need to determine the level of your cardio system development. You should measure your heart rate per minute at rest:
- No more than 60 beats per minute indicate that you are well trained and your heart works like a clock. Do not be afraid if you are a professional athlete and this indicator is 40-50 beats, as this is normal and means that your circulatory system perfectly copes with providing the body with nutrients with minimal wear;
- 60 to 80 beats per minute is an indicator of an average person without bad habits with active hobbies. It’s good but not perfect because in the event of a prolonged load, the risk of vascular overstrain is still high;
- 80 or more beats per minute is an indicator of an untrained person who has bad habits or pathologies of the cardiovascular system. You should consult a doctor and then begin to correct the situation.
Well, now you know your optimal heart rate and your fitness level, and it’s time to learn how to use this knowledge in practice in various types of training:
- Fat-burning heart rate is the most common phenomenon since monitoring your pulse really allows you to balance on the brink, burning fat, but without exhausting yourself to the limit. The fact is that the ideal heart rate for an ordinary person in cardio training is 120-130 beats per minute. In order to effectively use the heart rate for burning fat, you should keep this indicator for at least 20 minutes, and then engage in alternation: increasing the speed of movement (on a treadmill or exercise bike), raise this indicator by 20 beats and keep it in this pore 5- 10 minutes, then return to your original indicator and repeat this procedure 2-3 times;
- Weight training heart rate – this matter is a little more complicated since during work with weights you cannot “cool” below the heart rate of 90-100 beats per minute, and rises above 140 beats will indicate an excessively high intensity in the exercise. There is one small trick – after completing each approach, when having rest for 1-2 minutes, do not sit on the simulator but stand up and walk – it will lower your heart rate faster. And of course, do not forget about the technique of doing the exercise and breathing.
Do not rush to set records!
We emphasize that all what was said above about target heart rate is relevant for absolutely healthy people and training without any preparation in the target zone is a big stupid thing.
A modern untrained person is poorly adapted to such loads. Therefore, it would be more correct not to give the heart a very high rhythm and choose the starting point for the maximum heart rate not 220 but 200.
This will bring the training framework closer to your real possibilities. In addition, it is recommended that you exercise for some time just to get used to the desired effective area, and then gradually increase the time spent in it.
And one more thing: to set the target heart rate zone without errors, you will need to accurately monitor your heart rate. Choose a track with the most accurate heart rate sensor.
We wish you success in the gym!