Your heart rate can help you measure the intensity of your exercise. For most people, the heartbeats between 60 and 100 times per minute while resting. Heart rate increases during exercise. The stronger the exercise, the more your heart rate will increase.
When you exercise in your heart rate zone to burn fat, your body uses fat stores for energy instead of using basic sugars and carbohydrates. This leads to fat loss. Your heart rate for burning fat is approximately 70 percent of your maximum heart rate.
Your maximum heart rate is the maximum number of times your heart must beat during activity. To determine your maximum heart rate, subtract your age from 220. For example, the maximum heart rate of a 35-year-old woman is 220 minus 35, or 185 beats per minute. To enter the fat-burning zone, you would like your heart rate to be 70 percent of 185, which is equivalent to about 130 beats per minute.
heart rate measure tools
A variety of tools are available in the market today that can help you measure your heart rate during exercise, and even while performing daily tasks. That said, you don’t necessarily need anything sophisticated to get your basic heart rate.
The cheapest way to measure your heart rate is to use your fingers to control your pulse. You should first stop exercising and place your finger on a pulse point on the neck, wrist or chest. Count your beats for 60 seconds (or for 30 seconds and multiply the number of beats by two). The number you get is your heart rate.
Wristband heart rate monitors have become popular in recent years because they are tied to the body like a normal watch. For example, Fitbit Charge 2 records your pulse all day and determines if you are in your area of maximum activity, at rest, moderate or maximum in different activities.
The advantage over traditional follow-up is that your heart rate is continuously monitored and there is no need to stop the activity to record it. Often, these types of devices also measure your daily steps, distance from workouts, calories burned and floors up, while giving you time as a regular clock.
Chest cord monitor
The heart rate of the chest band controls the band around your chest and records your heart rate during exercise.
Some brands, such as the Garmin Premium Heart Rate Monitor, wirelessly send your heart rate to your compatible device, usually a watch, to get a more holistic view of your workout. These straps are made of a soft fabric and are adjustable to fit a variety of body sizes.
You can wear chest strap monitors during most activities, including swimming. However, read all the features carefully before buying. Some devices are waterproof, which means they can be submerged in water. Others are water-resistant, which means they can be used only for short periods in the water.
Which works best for you?
Some athletes prefer chest strap monitors because they feel they are more accurate. However, in a recent Trust Source study, researchers discovered that wrist monitors can be so accurate.
As a result, the monitor you choose may depend on your personal preferences, the exercise of your choice, the budget and any feature that the specific device has.
Choose fat-burning exercises
The best workouts to enter your fat burning zone vary from person to person. The key is to monitor your heart rate during different activities to see where it lands and goes from there.
To burn fat, stay with moderate activity. Try the TalkTrusted Source test if you are not sure how hard you are working. If you cannot speak during your exercise, you are probably working at vigorous levels. If you are a little out of breath but can have a conversation, you are probably working at moderate levels and maybe in your area of fat burning.
Another way to determine your exercise intensity is by your individual ability. Moderate activities and fat burning may seem like 11 to 14 of your capacity on a scale of 1 to 20. If you start to feel that you are over 17 to 19, slow down: this is a more vigorous activity.
Here are some exercises that can help you reach your fat burning zone: run slow, brisk walk, water aerobics, cycling (less than 10 miles per hour), tennis (doubles), ballroom dancing.
While you can concentrate on fat, it is still important to raise your heart rate to the vigorous area from time to time. Working harder strengthens your cardiovascular system and burns more calories than moderate activity.
Interval training, such as alternating periods of walking and running, is also an effective type of training that can help you lose fat and increase your cardiovascular condition.
Other things for fat loss.
In addition to exercise, there are other healthy habits that you can start and that can help you lose fat and reduce your overall weight.
Eat a diet that focuses on whole foods Fruits and vegetables should make a large part of your plate. Whole grains, lean protein, and low-fat dairy products are other good options. Try to buy the perimeter of the grocery store and avoid the added sugar and saturated fat found in packaged foods.
Drink lots of water
Juices and sodas have added sugar and calories. If you don’t like pure water, consider flavoring it with an artificial sweetener or a splash of lemon.
Check out the portion sizes
Restaurants tend to offer excessively generous portions, so consider ordering half of your food to be packed before you start. At home, choose a smaller dish for your meals. For example, serve your meal on a plate the size of a salad instead of one the size of dinner.
The goal for slow and steady weight loss
Losing more than two pounds per week may not be healthy or sustainable. Your doctor can help you determine your own weight loss goal and refer it to a dietitian for help.