Target Heart Rate for Weight Loss

We are compelled to lead a sedentary lifestyle in this modern world. Obesity has become a common concern today. It is good that more and more youngsters and adults are looking for the most effective ways to lose weight fast. Regular exercise is the best way to lose weight or to maintain weight. But how do you know that the exercises you are performing are helpful to shed those extra pounds? You need to find out the target heart rate for weight loss. Here follows the necessary information which will explain the relationship between heart rate during exercise and weight loss.

Normal and Maximum Heart Rate

Measurement of human heart rate helps assess the pumping function of the heart. The normal heart rate of a person is the rate at which his/her heartbeats per minute when the person is resting. For children above 10 years and adults, having the heart rate between 60-100 beats per minute (bpm) is considered as normal. When the heart pumps blood efficiently, body organs receive sufficient oxygen through blood and all organs work efficiently. Athletes, with a toned and conditioned body, exhibit relatively low resting heart rate as with cardiovascular fitness, their heart requires less efforts to pump the required quantity of blood.

During exercise, heart rate increases as the heart has to work faster. Body organs demand more oxygen and therefore the heart, with extra efforts, tries to fulfill the demand. The working capacity of the heart is limited. If the heart starts beating faster, after a certain limit, increase in heartbeat can prove to be harmful or even fatal. So, you can find the Maximum Heart Rate (MHR) for yourself by actually measuring it during exercise (treadmill stress testing). MHR is the fastest rate at which your heart can contract in a minute to pump blood, without getting damaged. MHR may vary from person to person. MHR is helpful in determining training intensities. The age adjusted formula to measure MHR is:

• MHR for women = 226 - age
• MHR for men = 220 - age

Depending upon various health factors and lifestyle, MHR calculated by the above formula may vary by plus or minus 10-15 bpm. You can calculate your target heart rate with the help of MHR.

Target Heart Rate for Weight Loss

When you exercise at around 50 to 60% of your maximum heart rate, you are said to be working with an average or comfortable or healthy heart rate. You can maintain your weight by working with healthy heart rate or you can even reduce body fat percentage by working in this healthy zone. If you want to lose considerable weight, you need to work in fitness zone, at about 60 to 70% of your MHR. You can burn fat easily by working in this heart rate zone. So, if you want to lose weight fast, about 60 to 70% of your MHR can be your target heart rate during exercise.

Chart for Men Age Target Heart Rate Zone (60-70%) Average Maximum Heart Rate (100 %) 20 years 120-140 BPM 200 BPM 25 years 117-137 BPM 195 BPM 30 years 114-133 BPM 190 BPM 35 years 111-130 BPM 185 BPM 40 years 108-126 BPM 180 BPM 45 years 105-123 BPM 175 BPM 50 years 102-119 BPM 170 BPM 55 years 99-116 BPM 165 BPM 60 years 96-112 BPM 160 BPM 65 years 93-109 BPM 155 BPM

Chart for Women Age Target Heart Rate Zone (60-70%) Average Maximum Heart Rate (100 %) 20 years 124-144 BPM 206 BPM 25 years 121-141 BPM 201 BPM 30 years 118-137 BPM 196 BPM 35 years 115-134 BPM 191 BPM 40 years 112-130 BPM 186 BPM 45 years 109-127 BPM 181 BPM 50 years 106-123 BPM 176 BPM 55 years 103-120 BPM 171 BPM 60 years 100-116 BPM 166 BPM 65 years 97-113 BPM 161 BPM

Target heart rate calculators are available on various sites on Internet. Working with higher intensity (80-85% MHR) you can burn greater number of calories. But, you should increase your target heart rate gradually. Ideal heart rate during exercise may vary from person to person. It depends upon the age, gender, weight, lifestyle and overall health of the person. You may consult your physical trainer and your physician before working in higher target heart rate zone.