Whatever type of physical activity you are engaged in, the body will respond to it with a change in heart rate. Getting to cardio workouts with the goal of losing weight, novice athletes believe that the longer and faster they run (pedal, work on an elliptical trainer), the faster they will come to their cherished goal. This is not entirely true. The process of fat burning starts with a certain number of heart contractions, while the heart rate for losing weight will depend on the physical form, age and degree of training.
Pulse for burning fat: important
There are 6 zones of heart contractions, the training in which will be distinguished by effectiveness and complexity.
Heart Rate Ranges (HR) :
- 90-100% of the maximum heart rate - metabolic products are broken down, but poorly excreted from the body (muscles “burn”);
- 85-90% - training is dangerous, the heart may not cope with the load;
- 70-80% - mainly the oxidation of carbohydrates occurs. Suitable for muscle building;
- 65-75% - the pulse we need to burn fat (slowly, but most effectively);
- 55-65% - ideal for the development of the lungs and cardiovascular system;
- 50-55% - the body quickly recovers after exercise.
Calculation of a pulse for weight loss
So, 65-75% of the maximum heart rate is the most accurate heart rate calculation for burning fat. This value is optimal - excess weight will begin to gradually disappear. Now you need to determine your heart rate for burning fat. The formula is simple:
220 - your age = desired heart rate.
For example, you are 30 years old, 220 - 30 = 195 beats per minute (maximum heart rate). Pulse for burning fat is approximately 70% of its value. That is, for effective weight loss it is necessary to maintain a pulse level of approximately 130 beats per minute.
However, do not forget that before the body begins to burn fat, it will burn carbohydrates. They are usually enough for the first 30 minutes of cardio training at the maximum heart rate. Only after this time will the burning of fat begin. Therefore, cardio training should not last less than 40 minutes.
Often during training, the principle of cyclicity is applied, in which several ranges of heart contractions are used (when exercises of increased intensity at maximum heart rate alternate with exercises performed at low intensity). Such exercises are good when the weight has risen, and you need to lose a few more pounds.
Circular Fat Burning Workouts
The most effective way to lose weight are circular training for burning fat. For women, this is extremely important, because, according to statistics, every fourth girl is unhappy with her figure and seeks to lose a couple of kilograms.
What is the point of such training?
The main idea of such a training is to fully develop the body in one session. It consists of strength, as well as aerobic exercises, performed practically without respite, which is extremely energy-consuming and makes a person work to the limit. As a rule, choose 7-9 exercises and repeat them several times with respite between circles from 20 to 40 seconds. Circular training for burning fat for women takes place without weight or with light weighting and dumbbells.
Benefits of Circuit Training
With the help of a circular training, you will not build muscle, but it has a number of the following advantages:
- It fights well with excess weight, as it speeds up metabolism.
- Increases Stamina.
- Firming effect on the heart system.
- Helps strengthen the core muscles.
- Accelerates metabolism.
- Takes no more than 30 minutes.
Sample plan for a circular training
To carry out such a training session, it is not necessary to purchase a subscription to the fitness room, as you will need a minimum of equipment - only 0.5 kg dumbbells (plastic water bottles). If this is your first time trying a round-robin training, it is better to do without weighting.
Approximate set of exercises No. 1 (repeat 2-3 times):
- 15 push ups,
- 12 squats
- 17 leg lifts on the press,
- 16 jumps up
- 30 seconds of the bar.
A set of exercises number 2:
- 18 squats
- 20 twists per press,
- 16 push ups,
- 30 seconds of side bar on each side,
- 17 lunges with each foot.
A set of exercises number 3:
- 12 bounces with emphasis on the floor,
- 15 lifts per chair,
- 20 twists
- 17 push ups,
- 30 seconds to keep the bar.
Before you start training, you must definitely do a light workout (jump, wave your hands). This will prepare the joints and muscles for exercise. In case you are engaged in a circular training for the first time, select no more than 5 exercises and do not use weighting materials.
By the way, a great example of circular training is the “Lose Weight in 30 Days” complex by the famous trainer Gillian Michaels.
This training is perfect for those who have never played sports. The complex includes 3 difficulty levels, which must be completed for 10 days each. The load is given to all muscle groups, the main thing is not to stop!