I have no doubt you have heard that there is a particular HR (heart rate) 'zone' that you can sit in to optimize weight loss etc etc
But here are a few key points to remember:
Monitoring which HR zone you are in is a great way to keep the intensity high! Whether you do this by wearing a HR monitor or by using the pulse monitors on the cardio equipment is up to you.
If for example your fitness goal is weight loss, there is a specified HR Zone that you can stay in to burn fat. Similarly, if your fitness goal is to improve your cardio there is also a spot for that too.
Take the number 220 and then minus that number by your age..
You now have your maximum Heart Rate.
From here you can harness the power of HR Zones to more effectively reach your fitness goals.
Pictured above is how you can use your Maximum HR to stay within a particular zone.
By calculating 60-70% of your Max HR you will get your ideal Fat burning zone. The figure you get is the 'beats per minute" or "BPM" that you should monitor to stay within that zone.
The Aerobic Fitness Zone is more so for improving cardiovascular fitness and endurance where as the Anaerobic Intensive Zone is more for short bursts of exercise like sprinting or weight lifting.
The Peak Performance Zone is something an individual might test in order to find their VO2 Max.
I must stress that although there is a specified HR Zone for Fat Loss, it will not burn the most amount of calories over time. Working at 60-70% of Max HR is a fairly low intensity, to burn say 400 calories at this intensity might take up to an hour or longer.
High Intensity Interval Training has shown multiple times that is it a far more efficient way to burn calories throughout the day whilst the time taken to train is far shorter.
I posted a blog about Calories and Weight Training which depicts the effectiveness of High Intensity Interval Training.
Also check out my Best Cardio for Weight Loss blog which explains which exercises burn the most calories and the shortest amount of time.
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