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So you want to learn how to lose weight. Everyone’s Heart Rate (HR) varies and it’s not uncommon for yours to go outside of the training zones shown below.
Keep in mind, your HR is only a gauge of fitness in relation to you as an individual and not to anyone else. Knowing this, you should closely monitor your HR throughout each workout, while continuing to push yourself as hard as you can.
Training Zones
AGE ~~~~ BEATS PER MINUTE
25 to 29 ~~~~ 140 to 170
30 to 34 ~~~~ 136 to 169
35 to 39 ~~~~ 132 to 160
40 to 44 ~~~~ 128 to 155
45 to 49 ~~~~ 117 to 150
50 to 54 ~~~~ 115 to 145
55 to 59 ~~~~ 113 to 140
60 to 64 ~~~~ 111 to 135
These are general calculations based on 70% to 85% of Maximum Heart Rate.
Whenever doing intense cardiovascular exercise it’s also a good idea to use the 1 to 10 Intensity Scale. 1 would equate to being very relaxed and comfortable, whereas a 10 would feel far too intense and difficult to continue exercising.
Between a 6 & 8 is ideal.
A more accurate indicator are the Heart Rate Zones. Recovery, Temperate, Aerobic, Threshold and Redline.
The Energy Efficient or Recovery Zone – 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery should be completed at a maximum of 70%. Another advantage to this zone is that while you are happily fat burning. You may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone – 70% to 80%
Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to work out at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Threshold (Anaerobic) Zone – 80% to 90%
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold is found. During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold. Through the consistant training, it is possible to delay the Threshold by being able to increase your ability to deal with the lactic acid for a longer period of time.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. When you reach this zone its time to pull back a little to get your heart rate back into the Threshold zone.
Monitoring your heart rate will help you to learn how to lose weight efficiently and safely.
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