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There is so much talk about the benefits of interval training and how it can help you lose weight faster than normal cardio, if you train within your target heart rate zone optimal for burning fat. Most people know how to do interval training. There is a lot written about it on the net. The question that most people are asking is how to calculate your target heart rate, so you are training in the right target heart rate zone that will optimize the burning of fat.
To start with, you need to be able to count your pulse. The basic method is to find an artery on your neck or under your wrist and count the beats per minute (bpm). A more advanced (and more expensive) way to count your bpm is using a heart rate monitor.
Great, you now know what your current heart rate is. Now the idea is to calculate your optimal fat burning target heart rate range that you need to train within to maximize your fat burning.
First, take your age from 220. The result is your maximum heart rate threshold. This is the base from which you calculate your target heart rate range. As an example, say you are 30 years of age. Take 30 from 220, leaving 190 as your maximum heart rate threshold.
Now, get a calculator and multiply 40% by your maximum threshold. That will give you a figure close to your resting heart rate (depending on your fitness). Multiply your threshold by 55%, 65%, 75%, and 90%. This will give you a range of heart rates. Write these down. Here is heart rate chart to do the calculations for you.
Studies have shown that raising your heart rate during intense efforts to between 65% and 75% of your maximum heart rate threshold will cause your body to call on fuel reserves that it normally wouldn’t, which results in faster fat burning and as a result, faster weight loss. They key is to get your heart rate into this optimal zone during intense efforts. Recovery is just as important to make sure you don’t burn out.
A great training method to burn fat and easily control your heart rate is interval exercise bike workouts. Another method is interval treadmill workouts, but using a treadmill is not as easy as you need to keep reaching for the controls as you are jogging.
Pulse Heart Rate Monitor Calories Counter Watch Fitness
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