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Fitness by age: which exercises are right for you?
Calculating your pulse, as you know, is simple. Feel for a pulsating vein in your neck, groin, or—most commonly—on the inside of your wrist. Turn on a stopwatch (most cell phones have one). And count how many times the vein trembles within 60 seconds.
Let me remind you of a simple truth: a pulse in women of 70-80 beats per minute at rest is considered normal, in men it is 60-70. “At rest” means that you woke up and counted your pulse without getting out of bed. With age, this figure becomes higher.
Now let's figure out at what heart rate a person loses weight.
Metabolism in the body
The basis for the functioning of each organism is constant metabolism. The source of energy is organic substances in the form of proteins, fats and carbohydrates, which are broken down in the body under the influence of enzymes. The speed of these processes depends, among other things, on external circumstances and can be adjusted through physical activity.
When a person exercises at moderate intensity for a short period of time, less than 30 minutes, the body primarily uses carbohydrates (onosaccharides, disaccharides and polysaccharides) as fuel. In the digestive tract, polysaccharides (starch, glycogen; fiber and pectin are not digested in the intestine) and disaccharides, under the influence of enzymes, are broken down into monosaccharides (glucose and fructose), which are absorbed into the blood in the small intestine. A significant portion of monosaccharides enters the liver and muscles and serves as material for the formation of glycogen.
If the training time is more than 45 minutes, at low to medium intensity, the process of lipolysis begins, the metabolic process of breaking down fats into their constituent fatty acids. Lipolysis is the most important energy process in the cell, which ensures the synthesis of the largest amount of ATP (a universal source of energy for all biochemical processes occurring in living systems).
If the intensity of the workout increases, the body's need for oxygen also increases, which helps glycogen break down faster. During intense exercise, the body can quickly obtain energy only from glycogen due to the release of ATP molecules, all oxygen is reoriented to it. Glycogen reserves in the body are an order of magnitude lower than fat reserves, making it much more beneficial for the body to break down fats.
Weight loss after exercise
Post-burn effect. After a low-impact workout, the fat burning process practically stops.
What can you say about anaerobic ones? Weight goes off even after training, since during such loads the heart does not have time to deliver oxygen to the muscles and does this after training. After an impact workout, fat can disappear within 24 hours. This is the most suitable level for losing excess weight.
Despite its effectiveness, it should be remembered that training is not suitable for everyone. Such training cannot be done every day and for a long time. 20-40 minutes is enough. The body must rest, as calories are lost during rest.
At what heart rate does fat burn?
At what heart rate does fat burning begin to occur in both women and men? Doctors and fitness trainers agree that the most effective interval is between 60% and 70% of your maximum heart rate or maximum load. Let's consider both methods in more detail below and for what types of activities each of them is more typical. For now, we will determine the pulse zones and the effect on your physical condition from being in them.
The following heart rate zones are distinguished:
The first zone is the Warm-up and Recovery . In this case, it is necessary to select light physical complexes, and the heart rate should reach about half of the maximum. Doing a warm-up will help develop the entire body as a whole and the functioning of the heart. The optimal warm-up duration is about 20 minutes.
The second zone - Fitness and Activity - is optimal for the training process. The pulse in this case should reach 60-70% of the maximum frequency (MHR). During this stage, endurance is formed and metabolism is stimulated.
The third zone is Aerobic exercise , aimed at developing the heart muscles. In this case, the pulse already reaches 70-80% of the maximum frequency. The duration of this stage is about 10 minutes. Fats and carbohydrates are burned as a result of increased metabolism and increased calorie expenditure.
The fourth zone is Anaerobic, maximum power - the athlete’s heart rate reaches 80-90% of the maximum. The stages of training in this zone are among the most difficult, muscle fatigue occurs, and breathing quickly becomes difficult. The transition to this phase is recommended for more experienced people. The duration of stay in this zone is no more than 2 minutes.
The fifth zone - Maximum , VO2 max - is intended for serious athletes.
In this zone, the heart rate reaches 90-95% of the maximum. Breathing is difficult, the body is working at its limit and glycogen reserves are actively being used up.
Recommendations for losing weight
To make fat burning and figure correction much more effective, you should learn a few rules. Recommendations from professional athletes and specialists will help make your classes more useful.
First of all, you need to find out about the duration of the lesson. Aerobic exercise should last more than half an hour. It is after 20-30 minutes that the fat burning process starts. First, you need to do exercises to warm up your muscles to prevent damage to ligaments and joints. This should take at least 10 minutes. After which you can begin intense exercise. After the active phase, you should also do a few simple elements - stretching or gymnastics to prepare the body for rest and recuperation. The average workout duration ranges from 40 minutes to 1 hour.
To achieve your goal quickly without harm to your health, it is better to perform strength and cardio exercises at the same time. The former will help build muscles and shape the body, while the latter will help develop endurance, improve health and develop good breathing. In addition, it is recommended to devote time to dynamic loads. These can include running, cycling, swimming, football and other active sports.
The last important factor is regularity. Experienced athletes say that it is enough to visit the gym 2 times a week to stay in shape. If the goal is to lose weight and get rid of fat, then you need to increase the number of approaches to 4. It is not recommended to exercise every day; the body needs time to rest and restore resources. Each workout is necessarily controlled by heart rate counting. This can be done using a heart rate monitor that is attached to your wrist or arm. The convenient device carries out control automatically; if there is an increase above the norm, a signal is given.
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In practice, there is also a sixth zone, the Anaerobic-Alactate zone, which is characterized by a heart rate of 95-100% of the maximum (MHR), in which professional athletes can remain during training for no more than 10-15 seconds.
Features in women
As a rule, during the natural functioning of the body, women burn very little fat, as a result of which it is advisable to engage in physical education and aerobics. The most effective workouts include a variety of cardio training, swimming, and intense interval training.
For women who really care about efficient calorie expenditure, it is recommended to purchase a heart rate monitor, which will inform you of your exact heart rate throughout the entire workout, synchronizing, for example, with a watch. If you gradually pump the heart muscle, metabolism will noticeably accelerate, resulting in a reduction in problematic fat deposits.
The most effective heart rate range for women when playing sports is 60-70% of the maximum calculated heart rate (MHR), those are the first and second pulse zones.
Features in men
Males are characterized by a large volume of muscle mass; for them it is advisable to carry out more intense loads to work out the cardiovascular system, using a slightly higher rhythm. The heart rate should vary between 60 and 75% of the maximum load according to the Karvonen formula.
Athletic men are recommended to alternate paces, which will help achieve greater fat burning results. An example of a fat-burning workout in the gym is given below.
Let's move on to the most important thing, namely the analysis of formulas.
What's better? Fat burning zones or post-burning effect
The term "post-burn" refers to the burning of calories some time after the end of your workout. This can be achieved with high-intensity interval training. Scientists from the USA, together with Dr. Christopher Scott, conducted an interesting experiment. Its essence was to determine the difference in energy expended between participants in different groups.
The first group exercised on an exercise bike at a fast pace for 3.5 minutes. Another group of participants ran 3 sprints of 15 seconds at the maximum speed for each team member. The difference in results was surprising. Those who exercised on the simulator spent 29 calories, and the runners spent only 4. But some time after the end, everything changed dramatically. The cyclists managed to get rid of 39 calories, and the sprinters - 65. More than 90% were used up after the end. Moreover, the exercise bike took much longer than running.
Other scientific studies have only confirmed the veracity of the results from the USA. High-intensity training can burn much more fat than simple physical activity. At the beginning of exercise, the body uses glycogen for energy, and after it, its own fat.
Low-intensity sports exercises are also necessary. For example, for beginners and people who are not yet able to withstand a high load. In addition, proper nutrition and lifestyle play a huge role in losing weight. Training will improve your body, making your figure more pumped up and muscular, but you should not overload your body with the wrong foods. With the same diet, the entire result of diligent fitness will be lost.
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How to calculate heart rate zones
Let's consider two popular methods, % of MHR and according to the Karvonen formula.
It is worth noting that both approaches show strikingly different results. % MHR gives traditionally lower values and is currently the most popular in the fitness industry. For beginners, especially those involved in continuous and long-term cardio exercise, we recommend focusing on this method.
The Karvonen method is suitable for more experienced athletes and training in interval mode, including HIIT , functional or coordination-strength (for example TRX), since the fluctuation of your heart rate during training will be significantly higher and the Karvonen formula will thus show a more adequate the limit taking into account the % of the required load, and not the percentage of the maximum heart rate.
Calculation formula based on the maximum heart rate method
MHR is the greatest number of heart contractions per minute, which is achieved at the limit of the body's capabilities during intense training. This is the highest number of beats per minute your heart can make at maximum effort.
- Generalized formula for calculating MHR: 220 - “your age.” For example, for a 30-year-old girl, the estimated MHR is 220-30 = 190.
- Refined Roberges-Landwehr calculation formula: 205.8 - (0.685 * age)
It's up to you to decide which formula to use. For faster mental calculations, the classic method is also suitable.
- Next, we apply the border coefficients of the desired pulse zone 0.6 and 0.7, and we get 114 = 0.6 * 190 and 133 = 0.7 * 190
According to Karvonen's formula
The Karvonen formula is often used to determine heart rate zones. The general formula for calculating threshold values is as follows:
(MHR - resting heart rate) * intensity factor + resting heart rate
- First, you need to determine your average resting heart rate over a minute. It is very important to relax 5 minutes before the start of the test - in this case the result will be the most reliable. For the same purpose, it is advisable to carry out measurements preferably in the morning. The measurement is taken while lying down. To determine this, the internal area is palpated using a thumb, a heart rate monitor or a heart monitor.
Advice. Fitness trainers recommend taking these measurements over several days and calculating the average to achieve the greatest accuracy.
- The next step is calculating the maximum contraction frequency (MHR). We recommend using the Roberges-Landwehr formula
- The last stage is the determination of the Contraction Reserve (RHR), which is the difference between the MHR and the heart rate at rest.
- Next, intensity coefficients are applied to the boundaries of the selected zone. For women for fat burning, this value is 0.6 and 0.7
- In conclusion, you need to add the resting heart rate to the previously obtained figure.
An example of calculating pulse zones using the Karvonen method
Let's consider an example of calculating the optimal heart rate for a conventional girl at the age of 20 using the Karvonen formula.
- Let's say a girl's resting heart rate is 62 beats per minute.
- The maximum heart rate is 205.8 - (0.685 * 20) = 192
- Let's determine the heart rate reserve: to do this, subtract the heart rate at rest from the maximum heart rate (200 - 62) and get 138 beats per minute.
- Along the boundaries of the second pulse zone, we use coefficients of 0.6 and 0.7, adding 62. The lower limit is thus equal to 144.8. Upper - 158,
- Consequently, the fat burning process starts at a minimum heart rate of 145 beats with this calculation method
The dangers of training without knowing your own pulse
Beginning athletes often do not take heart rate into account. But in vain. In pursuit of losing extra pounds, they put the highest possible load on the body, which is fraught with heart problems.
It is worth remembering that exercising at maximum heart rate does not affect the efficiency and speed of fat burning. For this reason, it is very important to monitor your heart rate.
Beginning runners should train no more than 65% of their maximum during the first two to three weeks. Then the intensity can be increased to a medium level, that is, up to 70% of the maximum. This will be quite enough for fat burning, provided that the classes last more than half an hour. Gradually, for maximum effect, training should increase to 1-1.5 hours.
Optimal norms for fat burning
Optimal fat burning rates are determined based on the type of physical activity and your current level of fitness. For beginners and less trained athletes, we recommend reducing the zone limits by 3-5% for calculation formulas. Thus, use coefficients of 0.57 and 0.67 to determine the boundaries of the fat burning pulse. For self-confident athletes, this indicator can also be increased by 3-5%.
It is also important for you to do exactly those exercises with which you are able to increase and maintain your heart rate to the required zone. For many, this task itself can be physically challenging.
When running
Running is a great aerobic workout that can increase your endurance and improve fat burning. In addition, there is the possibility of developing the heart muscle and accelerating metabolism. In order to calculate an effective individual heart rate for running, each person needs to determine their anaerobic zone. For beginners, a heart rate of about 130 beats per minute is considered normal, and it is not necessary to do jogging - alternate between jogging and running.
- For uniform long cardio loads, use the generalized MHR formula (220 - age).
- For intervals - Karvonen (at the peak of the load you should not go beyond the second zone, and rest, accordingly, also in the first zone).
During cardio training on Stepper and Rowing
During cardio training on this type of equipment, a large amount of oxygen must be supplied to the organs, otherwise the fat burning process will be reduced to a minimum. Trainers call the optimal heart rate for this type of load closer to 70% of the maximum heart rate. This type of cardio activity is predominantly uniform, therefore:
- Use the generalized MHR formula (220 - age), trying to be closer to the upper limit
- If necessary, rest near the lower border of the second zone without going into the first
When training on an exercise bike
When training on an exercise bike, the main part of the load falls on the large muscle groups of the legs; the core muscles are additionally active. Same as for running:
- For uniform long cardio loads, use the generalized MHR formula (220 - age), staying closer to the upper limit.
- For intervals - Karvonen (at the peak of the load you should not go beyond the second zone, and rest, accordingly, also in the first zone).
During physical activity
As a result of exercise, energy is used efficiently, which subsequently leads to a calorie deficit.
To lose weight, you need to properly use aerobic exercise, which is accompanied by high oxygen consumption. Increase the intensity and duration of exercise to increase energy expenditure and focus on.
- Karvonen's formula for interval loads (at the peak of the load you should not go beyond the second zone, and rest, accordingly, also in the first zone).
What is pulse
This question may seem funny and too simple, since everyone knows the answer to it. Pulse is the speed at which the heart beats. It is usually measured in beats per minute. But a closer look reveals some interesting details. The main function of the heart is to pump blood throughout the body. Blood carries oxygen to all cells of the body.
The speed at which the heart beats depends entirely on how much oxygen the body's cells need at the moment. When the body needs more oxygen, our brain sends a command to the heart and lungs to increase our breathing and heart rate.
Of course, blood carries not only oxygen, but also nutrients. Although during physical activity the main function is oxygen transportation. The harder you train, the more oxygen your muscles require and, as a result, your heart beats faster.
Subjective methods for assessing cardio intensity
If you do not have a heart rate monitor, you can use your personal sensations to determine your heart rate. To do this, during training you should try to pronounce phrases of about 6 words. Training intensity can be determined by zone as follows (rough approximation):
- If you can carry on a conversation without problems, this is a very easy workout.
- If the conversation is carried out with minimal effort, the activity is easy.
- If we say it is possible, but with minor difficulties, the training is above easy.
- If it’s a little harder to pronounce some words, the activity is moderate.
- If it is quite difficult to carry on a conversation, the intensity of the training is very high.
- In case you are unable to talk at all, the training is very intense.
Formulas for calculating maximum impact frequency
How to calculate heart rate for fat burning? First you need to determine the maximum indicator. There are several formulas:
- Haskell-Fox formula. The simplest formula for calculating maximum heart rate is 220 minus age. This formula is the most popular and has been used since 1970.
- Miller's formula. Calculated as 217 minus (0.85 times age). This formula is a little over 25 years old. It was invented in 1993.
- Laundery–Meshberger formula. Its calculation is as follows: 206.3 minus (0.711 multiplied by age). They began to use it since 1982.
- White's formula is different for men and women. The maximum heart rate for men is calculated as follows: 202 minus (0.55 times age). Maximum heart rate for women: 216 minus (1.09 times age).
As you can see, all formulas use age, but other factors are not taken into account. Therefore, the error of the formulas can reach 12%.
Cardio training for fat burning
Cardio training is an excellent means for the highest quality fat burning, while maintaining muscle mass. Cardio training is not only suitable for those losing weight, but also helps maintain health. The list of such training is quite diverse, so each person can choose the type of activity to their liking.
Be aware of your personal heart rate
In order to be aware of your heart rate, it is worth purchasing a heart rate monitor. This device is quite convenient and allows you to monitor your pulse throughout the entire training process, as well as calculate the load according to the purity of contractions. With age, the maximum heart rate values decrease, and therefore the boundaries of the zones. The general picture can be drawn from this graph.
Rules for training
When performing physical activity, the following features must be taken into account:
- The last large meal should be at least 2 hours before training.
- During exercise, you should drink small sips of water to prevent dehydration.
- Each lesson should consist of a warm-up, a main part and a recovery part. It is very important to exercise taking into account your own heart rate and not overdo it. If you feel unwell, you should reduce the intensity of your workout or stop exercising.
Examples of interval cardio training
Some of the most common aerobic workouts include jogging, fast walking, swimming, dancing, and cardio exercises such as the treadmill, elliptical, and jumping rope. The main advantage of such training is the constant strengthening of the muscles, heart and respiratory system.
Workouts to burn fat
The idea is to perform strength and aerobic exercises with little or no rest. This forces you to work to the limit and takes a lot of energy. The complex includes push-ups, squats, leg raises, jumping jacks and a plank position. Before starting, a mandatory warm-up is required. To maintain an optimal heart rate for fat burning, you need to track your readings using an electronic device on your wrist.
The main advantages of such training include:
- Increases endurance and strengthens the heart muscle.
- Since exercise increases metabolic rates, the body gets rid of extra pounds more effectively.
- Skeletal muscles are strengthened, and the workout itself takes no more than half an hour.
How to burn fat productively
In 9 minutes of video, he explained how to burn fat correctly and so clearly and understandably that no trainer could cope with such a task.
How to create a fat burning program
All information is luxuriously laid out on shelves and in places! There is no cheap populism, there is a clear focus on long-term work to create a fat-burning program.
After a workout, it is best to have a good sleep, not household activity. During sleep, recovery occurs, minor injuries heal and muscle mass increases. If after training you also engage in other activities, then chronic lack of sleep and deterioration of the immune system are guaranteed. But naturally, I mean a workout during which it is impossible to talk on the phone or communicate with people, and after it the muscles are simply killed.
I admit that if such a workout took place during the day or in the morning, then it is best to first take a nap during the day, and then go for a walk or do business. Yes, and after training, not everyone eats a piece of cake right away, there aren’t that many stupid people. Many smart people eat cottage cheese and go to bed.
Let's summarize: The most effective means for losing weight has always been rational cardio training, which in a few months relieves a person of excess weight, shortness of breath and metabolic problems. Those who want to lose weight should know at what heart rate fat is burned. When starting classes, you should calculate your individual heart rate threshold using the Karvonen formula.
Regular running training and knowledge of your own body will definitely bear fruit for those who want to become vigorous and strong.
Cardio training for weight loss based on heart rate
Use the Karvonen method to determine your optimal heart rate zones for a given workout.
Treadmill training
- 10 minutes of warm-up easy running in the lower threshold of the second zone
- Body part: Quadriceps Equipment: Exercise
5-8 laps
Treadmill workout
- 45-60 seconds of moderate at the upper limit of zone 2
- Body part: Quadriceps Equipment: Exercise
Walking on a treadmill
- 2 minutes easy on the lower threshold of the second zone
- Body part: Quadriceps Equipment: Exercise
Treadmill workout
- 20-30 minutes of walking at an average speed in the second zone
- Body part: Quadriceps Equipment: Exercise
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Aerobic exercise helps you lose weight quickly. Even if you don't have a heart rate monitor with you, use the cardio sensors on the treadmill itself to estimate your heart rate. Remember, your heart rate will gradually increase while maintaining the same speed you set at the beginning and you will find yourself outside the zone you need.
How to make your cardio workout more effective
To improve your cardio performance, follow these tips:
- Take breaks and approaches at different speeds, divide the workout into a number of approaches at different intervals.
- Stick to your own heart rate for training. The most popular and effective cardio training is interval training in the form of sessions of varying pace.
- Choose a simulator just for yourself, focusing on your own sensations, comfort and mastery of equipment.
Periodically measure your resting heart rate to adjust your pulse zones, take an orthostatic test to determine how you feel on the day of training, and do your cardio training for health benefits.
Examples of circuit training with your own weight for weight loss
Also try taking L-Carnitine and doing our short workouts for weight loss and the results will amaze you. You can easily choose a suitable and simple fitness plan for losing weight at home. We recommend trying different circuit training options and finding the ideal combination of aerobic, interval and strength training for yourself.
How to exercise so as not to harm your health?
Not only heart rate indicators are criteria for the correct execution of exercises. In particular, for exercises on an exercise bike, you will need to monitor your performance (no more than 85% of the maximum permissible value) and the general well-being of your body: during exercise you should not experience any discomfort or pain. Otherwise, classes are stopped and you should seek advice from your supervising doctor. Having received his permission, you can safely continue.
