- Weight loss heart rate chart
- How to control your heart rate during training
- How to calculate heart rate for weight loss
The ideal heart rate for burning fat and losing weight during training is 60 to 75% of the maximum heart rate (HR), which varies with age, and which can be measured with a frequency meter. Training at this intensity improves fitness, using more fat as an energy source, contributing to weight loss.
Thus, before starting any type of resistance training, it is important to know what the ideal HR should be maintained during training to burn fat and lose weight. In addition, it is recommended to do an electrocardiogram, especially if you are a beginner or if there is a history of heart problems in the family, to confirm that there is no heart problem, such as arrhythmia, that prevents the practice of this type of physical exercise.
Weight loss heart rate chart
The ideal heart rate table for weight loss and fat burning, according to sex and age, is as follows:
|
Age |
FC ideal for men |
FC ideal for women |
|
20 |
120 - 150 |
123 - 154 |
|
25 |
117 - 146 |
120 - 150 |
|
30 |
114 - 142 |
117 - 147 |
|
35 |
111 - 138 |
114 - 143 |
|
40 |
108 - 135 |
111 - 139 |
|
45 |
105 - 131 |
108 - 135 |
|
50 |
102 - 127 |
105 - 132 |
|
55 |
99 - 123 |
102 - 128 |
|
60 |
96 - 120 |
99 - 124 |
|
65 |
93 - 116 |
96 - 120 |
For example: The ideal heart rate for weight loss, during training, in the case of a 30-year-old woman, is between 117 and 147 heartbeats per minute.
How to control your heart rate during training
To control your heart rate during training, a great option is to use a frequency meter. There are some watch-like models that can be programmed to beep whenever your heart rate goes outside the ideal training limits. Some of the brands of frequency meters available on the market are Polar, Garmin and Speedo.
How to calculate heart rate for weight loss
To calculate the ideal heart rate to burn fat and lose weight, during training, the following formula should be applied:
- Men: 220 - age and then multiply that value by 0.60 and 0.75; Women: 226 - age and then multiply that value by 0.60 and 0.75.
Using the same example, a woman aged 30 would have to make the following calculations:
- 226 - 30 = 196; 196 x 0.60 = 117 - Minimum HR ideal for weight loss; 196 x 0.75 = 147 - Maximum HR ideal for weight loss.
There is also a test called Ergospirometry or Stress Test, which indicates the ideal HR values of training for the individual, respecting the capacity of the heart. This test also indicates other values such as the capacity of VO2, which is directly related to the person's physical conditioning. People who are better prepared physically have a higher VO2, while sedentary people have a lower VO2. Understand what it is, and how to increase Vo2.
