If you want to lose weight, you have to take your heart rate into account. For optimum fat burning, an optimal number of heartbeats per minute is required. The ideal heart rate for weight loss and fat burning is not the same for everyone. Many people find it difficult to determine what their ideal heart rate is. Especially if you train at home and do not have a sports instructor or advanced heart rate monitor at hand. The method below works for almost everyone: men and women of all ages.If you want to lose weight, you have to take your heart rate into account. For optimum fat burning, an optimal number of heartbeats per minute is required. The ideal heart rate for weight loss and fat burning is not the same for everyone. Many people find it difficult to determine what their ideal heart rate is. Especially if you train at home and do not have a sports instructor or advanced heart rate monitor at hand. The method below works for almost everyone: men and women of all ages.
Calculate the ideal heart rate for weight loss & fat burning
The ideal heart rate for weight loss and fat burning is between 60 and 70 percent of your maximum heart rate (HRmax) . Your maximum heart rate can be calculated with the following simple sum: maximum heart rate = 220 - your age . If you are 25 years old, the following calculation applies: 220 - 25 = 195
0.60 x 195 (60 percent of 195) = 117
0.70 x 195 (70 percent of 195) = 136.5
The ideal heart rate for weight loss and fat burning for a 25-year-old is therefore between 117 and 137 heartbeats per minute . If you are 50 years old, your ideal heart rate according to this calculation is between 102 and 119 heartbeats per minute. If you are 75 years old, your ideal heart rate according to this calculation is between 87 and 102 heartbeats per minute.
Criticism of the above calculation for the ideal heart rate
There will be people who feel that this calculation is too inaccurate. This view is partly justified. For example, a top athlete needs to calculate his ideal heart rate much more accurately and keep a closer eye on it. For people who want to lose weight and burn fat, however, this calculation is an excellent tool. After all, your goal is not to be two tenths of a second faster on the 10 kilometers than the one on the cross trainer next to you.
Benefits of the ideal heart rate for weight loss & fat burning
The biggest benefits of the aforementioned ideal heart rate for weight loss and fat burning are:
You get tired less quickly
You do not get exhausted
Your muscles do not become overloaded by excess lactic acid
You love sports more full
You burn more calories
You burn more body fat
Mind you: the rule is that you only really start burning fat when you keep your ideal heart rate for 20 minutes. It does not come to minute, but logically you will not achieve much in 3 seconds, even if you train for 30 seconds on your ideal heart rate ...