Heart Rate, Exercise & Weight Loss

Exercise, along with a healthy diet, is proven to help you lose weight, but what some people do not know is that there are different heart rate levels that promote weight loss and optimal fitness. Keeping track of these heart rate levels using a fitness heart rate monitor can help you improve your overall fitness.

Heart -Rate Limit

Find out what your heart rate limit is by using an equation. There are several different equations available to find your maximum heart rate. The simplest equation is subtracting your age from 220 if you are a man and from 226 if you are a woman. If you are a 27-year-old man, for example, your maximum heart rate is193; if you are a 27-year-old woman, it is199. This is the simplest way to find your maximum heart rate, but it can vary from person to person according to fitness level. This variation can be anywhere from 15 to 20 beats per minute. The safest way to find out your own maximum heart rate is to see your physician.

Aerobic Zone

The most effective way to lose weight is to keep your heart rate within the aerobic zone while you exercise. The aerobic zone is between 70 and 80 percent of your maximum heart rate. This rate helps to burn calories and improve your body's ability to carry oxygen to muscles for endurance during exercise. This heart rate is best met through so-called aerobic activities such as running, plyometric exercise or light weight training. It is important to use a heart rate monitor during your exercise to ensure you are not going over the aerobic zone. You are in the anaerobic zone when your heart rate is 80 to 90 percent of your maximum. In this zone, your muscles may begin to deteriorate. This heart rate can increase performance and overall fitness if reached for short periods of time.

Weight loss

Burning more calories than you consume during a week will help you shed fat. The healthiest way to lose weight is to drop 1 to 2 lb. a week. Losing more than that means you are not consuming enough food. Although it may seem you are losing weight, you may be deteriorating muscle in the process.