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Determining the most adequate rate for you to lose weight can be a bit tricky but you can follow general values which you can apply to yourself. This post will be much more specific on determining how you should exercise to lose weight and improve your health. To follow the guidelines given at this post you’ll need a heart monitor or a Polar, they aren’t too expensive and they last ages, you can find a wide range of heart monitors in the market and they are getting lighter and more comfortable to carry.
You can exercise in many ways, you can run, swim, ride a bike, use a rowing machine or any other kind of machine which makes you use many parts of the body and muscles at the same time. To burn fat you should keep a certain heart rate while you exercise, these rates vary to well prepared athletes but I’m going to give you a graph which you can use as a general guideline, it may take some effort to reach the levels of this scale over time but with training you should be able to execute them for about an hour easily.
This graph is very easy to read, for example a healthy 40 years old person to burn fat should maintain a heart rate of 120 beats per minute while exercising. Take to attention that you should not follow these guidelines if you have health problems like heart problems for example, if you do, you should first ask your doctor at which heart beat frequencies should you exercise. To all the other cases you just need to follow the given weight loss exercise guidelines to start losing weight and improving your health.
There is another way to determine your exercising heart rate and that’s by a given percentage of your maximum heart rate. To find out the general values for a maximum heart rate at a given age you need to use this formula: Maximum heart rate= 208 – 0,7 x Age
After finding out your maximum heart rate you determine the percentage of the heart rate that you should use.
For a typical cardio respiratory training that will make you burn fat you should use exercise at 60% of you maximum heart beat for about 60 min, this kind of training among other things will make you lose fat and improve the functioning of your cardio respiratory system. There are a given number of cardio respiratory diseases that appear because of the lack of exercise.
I think that in general terms I’ve been pretty specific about at which heart rate you should execute the exercises, you can make up your own exercises, just make sure you use most of your body and that you maintain the heart rate at desirable intensities while you exercise.
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Interesting article, great work!
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