Weight Loss Zone Heart Rate
Amongst the various options for weight loss, is the weight loss zone heart rate. It signifies the fact that the intensity of the heart beat has a direct impact on weight loss. It aims at utilizing the specified heart zones to derive the desired response from the body like the burning of fat, rehabilitation, performance, and speed. The ones using a treadmill, must have noticed the heart rate displayed by the graph. The ones who undergo a proper zone training can use it as an effective tool and motivation for weight loss.
Heart Rate Zones
When you speak about weight loss zone heart rate, there are five different heart rate zones that come to light.
- Healthy Heart Zone: In this zone, the heart rate is at 50-60% of the maximum heart rate. It is known to be easy and most comfortable zone for exercising. Breathing is slightly heavier than normal, however, it allows you to make full conversations. The intensity of the workout in this zone is quite less and hence the benefits of cardio respiratory training cannot be derived. Energy, in this zone, is derived by burning 10% carbohydrates, 5% proteins and 85% fat.
- Fitness Zone: The heart rate is at 60-70% of your maximum heart rate. You might experience a heavy breathing, but, would still be able to speak short sentences. Exercises are slightly intense in this zone as compared to the earlier one. The body finds its energy from 85% of fat, 5% of protein and 10% of carbohydrate.
- Aerobic Zone: The zone is from 70-80% of your maximum heart rate. Breathing would be quite harder making it barely possible for you to speak short phrases. It improves the circulatory system by building new blood vessels and also improves the capacity of heart and lungs. 20-60 minutes of exercise in this zone give you the best results by burning about 50% of calories derived from fats and 50% of carbohydrates and proteins is even less than 1%. The calories burned depends upon the distance covered and your weight.
- Anaerobic Zone: It is 80-90% of the maximum heart rate. Breathing is so heavier that speaking a word is also difficult. At this exertion level you consume maximum oxygen and the body produces lactic acid which is beneficial to the race walkers to improve their ability to walk faster. Workout at this level should not be more than10-20 minutes or should be at intervals. The calories burnt are much more higher than at the lower heart rate, 85% carbohydrates, 15% fats and less than 1% of protein. A normal walking will not gain you this heart rate, it has to be either jogging or race walking.
- Red Line Zone: This is the top most zone with 90-100% of the maximum heart rate. You cannot go beyond this zone and staying in this zone even for a few minutes is very difficult. Speaking is far off, you would be gasping to even speak a single word. You burn about 90% of carbohydrates, 10% fats and less than 1% protein per minute in this zone. It is very important to consult a doctor before you work out at such high heart rate.
The workouts under the heart rate zones are designed to help exercising at higher intensities, in which the body uses the maximum fat for producing energy. Exercising at higher intensities, intensifies the fat burning process. If practiced at intervals, it helps the body recover and then move towards the maximum heart rate. A proper zone increases the ability of the cardiovascular system, increases the potential to burn calories during and after the exercise sessions. It is a good way to get rid of the exercise boredom.
Measuring Heart Rate
As we discuss weight loss zone heart rate, we are relating weight loss with the heart rate. In such a case, it is important to measure the heart rate. A RPE scale which is the short form of Rate of Perceived Exertion, is a perfect solution for measuring the heart rate. It measures the heart rate on a scale of 0-10, with 0 being the resting stage and 10 being the maximum heart rate and intensity. It is necessary to ensure that the heart rate does not go beyond 9 on the scale, as it exerts a lot of pressure on the heart. As you measure the heart rate, it gives you an idea of the calories you may burn with the intensified workout program.
Thus, a weight loss zone heart rate proves to be an effective way of losing weight. As you carry out this intensified workout program, it is best to vary the length and intensity of the program, to allow the body to rest and recover. The best is to give a day off in between the intense exercising zones of aerobic, anaerobic and red line zone. Before you undertake any of these intensified weight loss workouts, it is best to consult a physician and check if they are suitable considering your overall health condition.