Using Heart Rate and Exercise for Weight Loss

Posted on July 15, 2011 by Craig Trinkley

Polar FT7This is a guest post by Nelson Martins.

Many people want to lose weight through miraculous methods that have absolutely no effect or that make you lose some weight at the cost of also losing your health. Reality is quite different and if you want to lose weight, you’re going to have to exercise and change your regular diet into a weight loss diet. Along the way, you’ll also need to consider your heart rate. In this post, let’s cover how heart rate is relative to exercise and weight loss.

There certain exercises that are appropriate to gain muscle mass, like the ones bodybuilders use. Strength training and weight lifting can be great ways to add bulk – but if you’re looking to slim down, there are other exercises appropriate to just trying to lose weight. The best exercises for weight loss must involve a lot of muscles or body segments; the more muscles you use the better. When you’re using a variety of muscle groups, it means that you’ll have more muscles burning the fat you have stored in your body.Some of the best exercises for weight loss include running, rowing, riding a bike, swimming, and so on, as long as you’re using the most muscles possible.

The next point that you must pay attention to is that you need to do exercises at a certain heart rate for burning fat . The heart rate for burning fat will help you control the intensity of the exercise while ensuring you’re exercising at a level that’s right for your body. To lose weight, you want to use moderate intensities so that you only burn fat. To control your heart rate for burning fat, you’ll first need a heart rate monitor, like the Polar FT 7 for example. Next, you’ll need a bit of math to know at which heart rate should you exercise.

If your heart rate monitor doesn’t have heart rate guides for you to follow, you’ll need a bit of math. First you calculate you maximum heart rate by calculating (208 – 0.7 x Age). To know at which heart rate you should exercise to burn fat, you just multiply your maximum heart rate with 0.4 to 0.6 that means 40% or 60% of your maximum heart rate. This formula is used by many athletes and trainers alike.

If you follow these guidelines, you can improve your chance of losing weight and getting toward a wellness level that’s right for you. Exercise can mean better energy levels, as well as boosted self-esteem. Try to be creative until you find the best exercise for weight loss for yourself because each person is a different. Find what works for you and stick with it. Heart rate training is only one piece of the weight loss puzzle, but it can be a powerful one when done effectively!

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