Even if they say that even mild exercise is desirable to maintain fitness and support weight loss, exercise that leads to a higher cardio heart rate can increase those benefits.
When you manage to understand your cardio heart rate, you will be able to choose the most efficient fitness routines.
Your heart rate provides a more objective overview at exercise intensity. Generally, the higher your heart rate is during physical activity, the more severe the exercise intensity is.
Finding your target cardio heart rate involves a little bit of concentration and math. Begin by finding your resting heart rate. Find your pulse and count the beats for one minute. Generally, the average heart rate ranges between 17-25 beats per ten seconds. Apply this information to the formula below. (The age 23 and resting heart rate of 65 beats per minute have been included into the equation, replace with your own).
â€¢ 220 – 23 (age) = 197
â€¢ 197 – 65 (resting heart rate) = 132
â€¢ 132 * 65% (low heart rate) OR * 85% (up heart rate) = 85,8 OR 112,2
â€¢ 85,8 + 65 (resting heart rate) = 150 or 112,2 + 65 (resting heart rate) = 177
The target heart rate zone (the traditional fat burning area) for this person would be 150 to 177.
Once you have reached your target cardio rate, you can burn fat steadily; however, you can still burn more calories and more fat, by increasing the intensity of your workout.
You must be very careful not to stress your body. Exercises at intensity 10-20% higher than your target heart rate will take you out of the energy efficient zone into aerobic exercise. Cardio exercise burns more fat while increasing your cardiovascular strength.
You don`t have to reach aerobic, anaerobic or even a target heart rate by doing daily exercise routine. You will begin seeing weight loss results if you reach or overtake your target cardio heart rate three times a week. The beginner should spend no more than 20 minutes of an advanced heart rate per workout.
Exercise is arguably the most important part of maintaining a healthy lifestyle. Know what level of exercise is best for you, and what heart rate will lead you to the most desirable results. Before beginning any new workout routine, always consult your doctor, and make sure your physician agrees with what your target heart rate should be.