How to find your heart rate and know your rate for fat loss?
During cardio activities, like karate, I’m told to have your heart rate at a certain percentage. What percentage is right for fat loss during cardio activities?
How do I figure out my max. heart rate?
How do you figure out your heart rate without a heart rate monitor (like the belt or watch thingys). I think you count the times your heart beats for 6 seconds and multiply it by 10.
Thanks to anyone who can help.
There is a basic formula that applies to the average population (and is actually pretty accurate).
Let’s use a 20-year-old as an easy-to-calculate example:
The formula:
220-age= MAX heart rate (220-20=200 MHR)
60%-80% of this max:
200 x .6 = 120 beats per min, 200 x .8 = 160 beats per min.
Therefore the TARGET HEART RATE range for a 20-year old, working at 60-80% (up to 85% for very fit
people) of his/her max heart rate is 120-160 beats/min.
To calculate your heart rate:
Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds. Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. You can take your pulse after you’ve been exercising for at least 5 minutes.
For example, suppose you take your pulse and count 13 in 6 seconds. Multiply by 10 to get 130 beats/min. Now you know you’re in the right range. If you notice you are lower than the minimum, increase your speed/incline/intensity and try to count again. If you notice you are very high, decrease your intensity in some way.
If you are looking for the best way to loose weight, check out this blog
http://best-way-to-loose-fat.blogspot.com/
Here you can learn the secrets how to lose fat permanently
Hope this help,
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hold your fingers (pointer and middle) on either your forearm right below the wrist on the thumb side next to the bone, or on your neck about an inch away from your adams apple (or where one would be on you). hold for 10 seconds (more accurate then 6) then multiply by 6.
fat burning zone will be between 60-70% of your maximum heart rate, and endurance will be between 70-80%.
calculation:
the correlation here is more directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60% to 80% of your functional capacity.
To determine your target training zone with HRR, do this:
Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.
Let’s say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
References :
http://www.sportfit.com/sportfitglossary/energetics_aerobic_krvnn.html
There is a basic formula that applies to the average population (and is actually pretty accurate).
Let’s use a 20-year-old as an easy-to-calculate example:
The formula:
220-age= MAX heart rate (220-20=200 MHR)
60%-80% of this max:
200 x .6 = 120 beats per min, 200 x .8 = 160 beats per min.
Therefore the TARGET HEART RATE range for a 20-year old, working at 60-80% (up to 85% for very fit
people) of his/her max heart rate is 120-160 beats/min.
To calculate your heart rate:
Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds. Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. You can take your pulse after you’ve been exercising for at least 5 minutes.
For example, suppose you take your pulse and count 13 in 6 seconds. Multiply by 10 to get 130 beats/min. Now you know you’re in the right range. If you notice you are lower than the minimum, increase your speed/incline/intensity and try to count again. If you notice you are very high, decrease your intensity in some way.
If you are looking for the best way to loose weight, check out this blog
http://best-way-to-loose-fat.blogspot.com/
Here you can learn the secrets how to lose fat permanently
Hope this help,
References :