Calculating the ideal heart rate for weight loss:
Finally, you might have heard that if you do not perform for 60 minutes cardio workout in the fat burning zone on an empty stomach while Venus is in a favorable constellation of Jupiter, you never actually burn fat.
The big problem with the myths is not only that they are wrong and they make millions of people who want to lose their false hopes, they are also wasting their time and mental energy.
I have also seen that these myths are used to justify eating sins, innumerable men and women imagining themselves at their feasts, belief in a magical training and nutrition plan on the safe side.
Myth Number 1:
Cardio exercise should be performed immediately after waking up on an empty stomach “
Do not worry! You do not need to jump at 4:30 in the morning on the treadmill. We owe to the question of when and how to train, to use our common sense.
If you just want to train right after getting up – and I’m aware that this is for many readers the best time – then go ahead! The only feature that the morning intended for training is that it is often the only part of the day that many people have time to.
We should think beyond simple training time and also realize that calorie burning and fat burning processes are the ones that work for 24 hours. Forget the theory and look at the big picture.
It does not matter when you train – as long as you train hard and steady. Pay attention to physical exercises of relatively high intensity to increase metabolism after training for so many hours. This works best with interval training and resistance training.
Myth number 2:
Cardio exercises should be performed in the fat burning zone “
Here, too rubbish!
We are burned during exercise at the “fat burning limit”, perhaps a greater proportion of the total calories from fats, but the end we are burning at such a low intensity less calories.
If you increase your workout above the “fat burning limit” too, you burn more total calories and therefore more fat.
Also, training in this in the fat burning zone is not enough stimulus for the muscles… so you do not burn too many calories in the stage after training. With interval training, however you still burn hours after exercise, a significant amount of calories, which leads to fat loss.
Myth number 3: Worst of all.
“Only after 20 minutes of cardio fat burning workout is a”
When I hear this, I then inevitably think of a fat burning switch on my body which is turned on only after 20 minutes of cardio workout. What happens if I only exercise 19 minutes and 59 seconds?
Are you going to say that I would not have burned fat? This is ridiculous.
What if I have done the training this morning on an empty stomach and in the ideal fat burning zone?
I’ll say it again: We should consider the total metabolism for more than 24 hours and not the amount of fat or how many calories are burned during exercise.
Myth number 4:
“Cold water for drinking supports calorie burning and fat loss”
The queue at the grocery store is a great place to pick up the latest myths about fat loss. This is something that can also be found everywhere on the Internet. Many times it will be added to an invoice, which had to drink 8 glasses of iced water a day to burn 70 calories. This, not in my opinion. Despite this, you go when you drink cold water, do not burn more body fat than with water at room temperature.
Do not get me wrong, I am convinced that you should drink 12 glasses of water a day, but the temperature of the water will not affect your success in the field of fat burning.
Myth number 5:
“Foods with negative calories lead to weight loss”
“Experts” say that foods with negative calories require more calories in digestion than they inject into the body, and the list of negative calorie foods is apples and bananas.
According to this logic, I would starve if I did not eat anything but apples (because I had seen through the consumption of foods with the so-called “negative calories” some loss of energy).
There are no foods with negative calories. It’s a shame that there are people out there who spread these things, and also a pity that so many people fall in love with them.
Always keep in mind:
There is only dedication, hard training and disciplined diet to achieve the desired result.
FREQUENCY OF EXERCISES
This refers to the interval period between your exercise sections. Try to exercise at least 3 times a week with no more than 2 days of rest between the exercise sections (so you do not lose conditioning).
The ideal frequency is exercising 5 to 6 times a week. Take a day of the week to rest. In this way you rest your body and mind for a day, keep your motivation high and reduce the risk of bruising.
Do not be “afraid” to rest for a day or a few days thinking that you will be “breaking the cycle of the program” or gaining weight. Even the most prepared athletes need a day of rest once in a while.
HOURS RIGHT TO EXERCISE!
This doubt is very common in academies. But before answering it, it is best to define what your goal is and then understand some concepts about physiology.
Exercises involving fast and intense movements followed by rest (even if they are strenuous) are considered anaerobic exercises. When you go to a gym to do weight training, you are going to do an anaerobic exercise. When doing sit-ups or push-ups, you are also working your muscles this way.
When you wake up, the amount of carbohydrates in your body is quite low since your last meal was the night of the day before. As this carbohydrate reserve is very low on waking, this is the best time to do aerobic activity if your goal is to lose weight. At that time, our body uses a higher percentage of fat as energy.
If you do aerobic activity right after making a meal rich in carbohydrates, your body will use these freshly ingested carbohydrates as a source of energy, not the fat you want to burn.
Already with anaerobic exercises (hypertrophy) you should not do them without feeding. The purpose of these is to increase your muscle mass to boost your metabolism. You need energy to make them and so you should feed yourself sooner.
If you do an anaerobic exercise without eating, you impair your performance and may get a result that is contrary to what you want. Instead of increasing your muscle mass, you may lose mass as the body uses muscle proteins to generate energy.
If you want to exercise 2 times a day (an aerobic section and an anaerobic section at different times), the best thing to do is to feed yourself, then do an anaerobic exercise and then do aerobic exercise.
It is important to note that if you have a habit of doing an aerobic exercise in the morning and soon after doing an anaerobic exercise, you should not stop making breakfast. Doing aerobic exercise after anaerobic exercise is best since you use the carbohydrates you ingested for breakfast during the anaerobic exercise section, and when you start the aerobic section, your body will no longer have many carbohydrates and will burn more fat.
DURATION OF THE EXERCISE
Contrary to popular belief, exercising for 1 hour instead of 30 minutes will not bring you double the benefits. Long sessions cause the body to question the severity of the training section and, unfortunately, increases the chances of “muscle smashing,” a horror to anyone who wants to lose fat.
Thirty minutes is enough to boost the body’s metabolism and begin the process of using more fat as a source of energy.
There is a myth that surrounds academies, coaches and practitioners of physical activities. The concept that a controlled workout between 60 to 75% of maximum heart rate burns more fats.
Although it is a myth, and I will explain later why, have you calculated your fat burning frequency?
First, we must calculate our maximum heart rate, HRmax. There are numerous formulas developed to calculate the HRmax, they all come up with a very similar result, one of the simplest and most well-known is to subtract your age from the number 220. In my case, since I am 30 years old, 220-30 = HRmax = 190.
Since the Fat Burn Zone is between 60% and 75% of HRmax, my Fat Burning Zone is between (190 * 0.6) 114 beats per minute and (190 * 0.75) = 142 beats per minute.
The Fat Burn Zone theory says that in this range, our body consumes a higher percentage of fat than carbohydrates to generate energy. Our body has two sources of energy for the consumption of calories, Carbohydrates (Raw material for the formation of Glycogen) and Fats.
According to the American Board of Exercise, 60% of calories burned during low-intensity exercise comes from fat, compared to 35% in high intensity workouts.
Low intensity exercise uses a larger portion of calories from fat. This does not mean that you are burning more fat.
When we do a high intensity workout, above the fat burning zone, the rate of caloric consumption, that is, the amount of calories burned per minute is much higher than compared to the fat burning zone. If the rate of calorie consumption is higher, the amount of fat used to burn these calories is also higher! Here’s the big balcony!
There is a large difference between the percentage of the total amount of fat burned and the total fat burned.
Another reason why high intensity training burns more fat is that there is a limit to the amount your body can store glycogen. When your glycogen storage runs out and your body needs more calories to fuel the workout, your body will be forced to call stored fats or triglycerides to use as fuel.
Heart rate alone is not a precise way to determine the intensity of your workout. The best evaluation is the oxygen consumption (VO2), but this subject will be for another time.
So if you want to improve your exercise efficiency by maximizing your fat burning, try high intensity interval training, High Intensity Interval Training (HIIT) combined with strength training. Both are focused on workouts stressing your muscles creating a favorable metabolic environment. This is important because you will continue burning fat for hours after completing your workout routines. To learn more about High Intensity Interval Training.
This refers to your level of exertion during exercise. Even though some people still find that if an exercise is not painful, it is not doing any good, the “no pain, no gain” theory does not apply to the fat burning process.
If you exercise at a very high intensity level, your body will use sugar as the primary source of energy. To burn fat, you should exercise at a moderate and comfortable level. To get the most out of the exercise, focus on duration rather than difficulty.
The most common way to identify if you are at the correct intensity level is to check your heart rate (heartbeat) during exercise, since the pace of your heart rate is directly related to the level of intensity you are exercising.
You can check your pulse by palpating the inside of your wrist or by feeling your neck. Simply count your heart rate for 6 seconds and add a 0 to this number to find your heart rate per minute – so you do not have to stop exercising for a full minute.
Try to check your heart rate several times during exercise to ensure that you are at the right intensity (slow down or even stop if you need to). To identify your “target heart rate,” subtract your age from 220 to determine your maximum heart rate. Then take 65% of this number to determine your lowest target heart rate, and 80% to determine your highest target heart rate. For example, if you are 30 years old:
General formula for maximum heart rate is exceeded
Calculating the ideal heart rate for weight loss
220 – 30 = 190 (maximum heart rate)
190 x 0.65 = 124 (lowest target heart rate)
190 x 0.80 = 152 (highest target heart rate)
The easiest and most reliable way to know how your heart rate is during aerobic exercise is to buy a device that monitors your heart rate.
The device that monitors the heart rate is electronic and has a tape-like shape. It is worn around the chest, and through a special watch (which comes along with the device) you are monitoring your heart rate.
In the world of fitness and sport in general what everyone wants to know is the intensity of the effort that each one must follow to reach their goals without taking risks. At the tip of the tongue most professionals are quick to dictate the widespread 220 – age formula to identify the maximum effort allowed. Hence, if the individual wants to lose weight, it is only to work in a range of 55 and 70% of this maximum and if he wants to activate even more the cardiovascular system can still reach 85%. The problem is that this formula, although still indicated by the American College of Sports Medicine, attends to most people in a very preventive way. That is, if you do not have another use it because it will not give problem. In terms!
Well. Researchers at the University of Colorado have concluded in their studies that the age-220 formula has been superseded by two good reasons: Younger people may be exercising beyond their limits, putting their heart muscle at risk. That considering the maximum of 200 beats for 20 years old. It is known that explosive and intense activities are more dangerous for a younger heart than for a middle-aged or even senior citizen. The young heart has the secondary circulation completely obstructed precisely because it is the still new and strong cardiac muscle that prevents an emergency passage of blood through this circulation in the case of a heart attack. Not infrequently are cases of young athletes who are victims of fulminant infarction, whereas in an older heart the secondary circulation ends up serving as a diversion saving the victim.
On the contrary, older people by the age-220 formula may be exercising short of their actual capacity, such as a 50-year-old, where 170 beats may be small.
Physicians in Colorado, led by doctors Douglas Seals and Hirofumi Tanaka evaluated more than 18700 people to suggest a new formula published in the Journal of the American College of Cardiology that would multiply the age by 0.7 and subtract it from 208. In principle seems to mean nothing, but by the formula 220 – age a person of 70 could reach 150 beats and in the recalculation 159 that would be more logical. The older the person the more consistency the new formula has. A person 80 years old would have their values ââchanged from 140 to 152 beats. And the younger ones? It also seems logical, since they would have their values ââreduced to 194 rather than the 200 of the old formula. Six beats for a young man can mean the difference between life and death. When a heart reaches such a high heart rate there may not be enough time to recover blood flow between one beat and another. This can generate from the dreaded ventricular fibrillation that became known on account of the cases occurred with soccer players until a myocardial infarction that can not be without blood supply even for a few seconds mainly if the individual already has some other related problem like diabetes or hypertension arterial.
These values ââbecome even more out of date as each individual becomes more physically conditioned. The maximum heart rate is no longer affected as before and rest is less than 60 per minute. The lower the more conditioning. Athletes can reach 40 to 50 per minute. Similarly, one of the patterns that define the individual is conditioned is when the exercise ceases the faster the HR returns to normal the more conditioned. A drop of 20 beats in a minute is considered satisfactory while athletes can reach 40 or higher.
Anyway what should always prevail is common sense. Still, HR may not be the most reliable measure of effort intensity. The various stress situations of everyday life can interfere and the individual does not exercise properly. In this case it is worth the perceived effort scale, Borg Scale. Ask yourself whether the exercise is Weak, Good or Strong. Because of the size of the response, wheezing, difficult or easy to respond, you already have an idea of ââthe intensity of the effort. It can be more faithful even than the outdated 220-Age equation. Those who use it may be doing it for the sake of convenience or being for some time without reading good articles because this news is not new.