At what pulse is fat burned?
Running as the best way to burn fat is the first thing that comes to the mind of most people who want to lose weight. However, this statement is only partially true. In fact, running can be dangerous for people who are overweight (most often they have weak knee joints, and the immediate running technique suffers), and in many cases it can be replaced with another cardio.
Studies show that the main role in the process of losing weight is not so much the choice of cardio (that is, running, brisk walking or exercise bike), but the heart rate with which the fat burning exercise is performed. That is why the best cardio for weight loss is either long and moderate exercise, or high-intensity interval training .
Pulse in cardio - why is it important?
Heart rate (or heart rate) is the main parameter that affects the amount of calories consumed during physical activity and, ultimately, determines how much a certain cardio is useful for losing weight . If an untrained person can speed up his heart to "fat burning" speed and brisk walking, then a professional marathon runner can run with a fairly low heart rate.
Separately, we note that training at a higher heart rate exerts an excessive load on the body and can lead to serious health problems. That is why it is extremely important to monitor the pulse rate while running - often untrained people easily leave the border of fat burning, accelerating the heart to the limit values.
Normal heart rate in humans
To assess the heartbeat while running (exactly as with other sports), percentages of the maximum heart rate - MPP are used. This indicator, in turn, is determined by the formula "220 minus age in years." For example, the maximum safe heart rate for 30 years is 190 beats per minute, for 40 years - 180 beats.
- Pulse at rest - 35-40% of MCHP (60-80 beats for 30 years)
- Warm-up area - 50-60% of MCHP (95-115 strokes)
- Activity zone - 60-70% of MCHP (115-135 strokes)
- Aerobic zone - 70-80% of MCHP (135-150 strokes)
- Endurance zone - 80-90% of the MCHP (150-170 strokes)
- Danger zone - 90-95% of MCHP (170-180 strokes)
Fortunately, remembering the above figures is not necessary at all, the main thing is to remember your maximum (that is, the boundaries of the aerobic zone) and try not to exceed this value when playing sports (1) . You can measure the pulse during training on most cardiovascular machines using the built-in sensors, while running - using special heart rate monitors .
Pulse for losing weight and burning fat
The fat-burning zone of the pulse is 60-70% of the maximum heart rate - that is, 115-130 beats for an age of 30 years or 110-125 beats for 40 years. Training with this pulse makes the body cover the maximum number of calories due to fat. The role is played by the fact that training in this zone can be quite lengthy.
Scientific studies showed that for 30 minutes of training in the fat-burning zone of the pulse, the subjects burned an average of 146 calories, 50% of which came from fat. It was also determined that when training at a higher or lower pulse, the body works differently, covering no more than 35-40% of the total energy expenditure due to free fatty acids (2) .
Dangerous pulse while running
As FitSeven already mentioned above, for 30-year-olds, the pulse of safe cardio is 115-150 beats per minute - going to higher numbers is allowed, but only for one to two minutes (as in the case of fat-burning HIIT workouts). Being in the zone of 90-95% of the maximum heart rate is dangerous. If you have reached these numbers, take a break.
Also, the pulse rate can be used to evaluate the general state of human health. At the age of 30, a normal resting heart rate is 60-80 beats per minute - if your heart rate is above this value, then you most likely have increased levels of the hormone cortisol. Recall that it is this hormone that is responsible for the collection of fat in the abdomen .
Optimum heart rate for burning fat
When trying to burn fat with a regular run, rather than short high-intensity HIIT workouts , be sure to remember that the total duration of the workout is more important than its intensity - in fact, it is easier to maintain 30 minutes of running at a slow pace than 15 minutes of maximum acceleration. Calories in the first case will burn more.
Being in the zone of 60-70% of MCH (the above 115-135 beats per minute for the age of 30 years), you can easily train for at least 40-50 minutes - the optimal time for the body to spend its glycogen reserves and use fat as main source of energy. That is why in most cases a slow run is enough.
Running for weight loss in the morning
In order to burn as much fat as possible while running, you need to think not only about the heart rate, but also about where your body will take energy from. If you eat tight carbohydrates with a high glycemic index 1-2 hours before your workout, most of the energy will come from this food, not fat.
That is why in order to maximize the processes of fat burning, it is recommended to exercise either in the morning on an empty stomach, or at least 3-4 hours after eating. Suppose that in this case you reach the average heart rate, and the training will be less intense, the body will really need to use its reserves and burn fat.
Running and other cardio, performed in the zone of 60-70% of the maximum heart rate (about 115-135 beats per minute for an age of 30 years), force the body to use more fat to ensure its work than any other heart rate. However, remember that the duration of training and the presence of food in the stomach always play a decisive role in fat burning processes.
- Your target heart rate, source
- The Truth About the Fat Burning Zone, source