Heart Rates!

Do you exercise because you want to lose weight?
If so, you probably know that cardio exercise is a key factor in helping you lose weight.
Many people are warned to stay within their 'fat burning' zone for the best results, but do you really burn more fat if you work at lower intensities? Is it the most effective way to help you lose weight?

The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities.
But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight

What Is Your Target Heart Rate Zone?

In order to figure out which zone you are in you can use the KARNOVEN FORMULA, which in basic terms is 220- your age!
Or to make it a bit more precise you can incorporate you resting heart rate as well!

Here is the formula for a 25 year old with a resting heart rate of 65:

220 – 25 = 195
195 – 65 (resting heart rate) = 130
130 x 65 % = 84.5 (lower end) 0r 85% (higher end) =110.5
84.5 + 65 = 149.5
110.5 + 65 =175.5.

Therefore to work out between 65% and 85% or your maximum heart rate you would train between 149.5 and 175.5!

To work out your resting heart rate the best method is when you wake up in the morning take for pulse for 15 seconds then multiply by four! It is most accurate in the morning as you have not yet had any caffeine or stress!