Weight Loss Exercise Heart Rate


Truth About Heart Rate : Target Heart Rate, Monitors, and More


The Truth About Heart Rate and Exercise. TRUE OR FALSE: Resting heart rate is a good indicator of aerobic fitness. "For most people, a normal resting heart rate is between 60 and 90 beats a minute," Coyle says. "Both a couch potato and a highly trained marathoner could have a heart rate of 50 to 60," says Benjamin D. TRUE OR FALSE: Maximum heart rate declines with age. As we all know, exertion makes the heart beat faster, and the greater the exertion, the faster the heart rate. "Maximum heart rate is unrelated to exercise training," Hirofumi Tanaka, Ph D, tells Web MD. Regular exercise can lower your resting heart rate, but it does nothing to slow the age-related decline in maximum heart rate.


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Aerobic Exercise Definition and Benefits


Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your cardiorespiratory fitness and your health. You know you're doing aerobic exercise when your heart's thumping and you're breathing faster than you do at rest but you can sustain the activity for extended periods of time. Anaerobic exercise is performed at an intensity that causes you to get out of breath quickly and can be sustained for only a few moments. Difference Between Aerobic and Anaerobic Exercise. A single activity can include elements of both aerobic and anaerobic exercise. For example, you could walk briskly on the treadmill at 3.5 miles per hour and feel warm and slightly out of breath (aerobic), or you could walk very briskly at 4.5 miles per hour and feel very out of breath (anaerobic).


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Following a Cardio Plan for Weight Loss - For Dummies


If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. How often you need to do cardio for weight loss. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up. How hard you need to push for weight loss. You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. However, picking up the pace allows you to burn more total calories, as well as more fat calories. So at the fast pace, you burn more than double the calories and 10 more fat calories. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way. "Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism.


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What Is My Target Heart Rate for Losing Weight


One way to determine if you are exercising at an appropriate intensity is by finding your target heart rate. Your target heart rate depends on several factors, including age, resting heart rate and exercise intensity. Target Heart Rate. Your target heart rate is the heart rate at which you achieve the maximum benefits from aerobic exercise. According to the Cleveland Clinic, your target heart rate should be 60 percent to 85 percent of your predicted maximum heart rate. Before you calculate your target heart rate, you will first need to determine your resting heart rate by taking your pulse. Your heart rate is the number of times your heart beats in one minute. Multiply this number by four to get your heart rate in one minute.


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Aerobic Exercise Intensity and Target Heart Rate


The “target” heart rate zone is between 65-85% of your maximum predicted heart rate. To calculate their target heart rate zone (65-85%): Max heart rate  x  target % = Target Heart Rate. This person’s target heart rate zone is 107 bpm to 140 bpm.  Use this chart to estimate your heart rate in bpm for each intensity zone. Using “Target Heart Rate” to Guide Exercise Intensity. The Target Heart Rate Zone (65-85% of Maximum Heart Rate) is an area of moderate intensity activity that leads to improvements in your aerobic capacity and burns fat. Exercising below this zone (50-65% of Maximum Heart Rate) is the Fat Burning Zone, because at this intensity, fat is metabolized for energy use at a higher rate. The High Intensity/Anaerobic Zone (85-100% of Max Heart Rate) is recommended for highly fit individuals, such as athletes. Individuals may use this zone as part of “interval training”, where your heart rate reaches the High Intensity Zone for a short period (less than 60 seconds) and is allowed to recover to the Target Heart Rate Zone (65-85% of Max Heart Rate) for a period of time (60 seconds to 4 minutes). You can use a heart rate zone of less than 50% of Max Heart Rate to guide your warm-up.


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Physical Activity Exercise's Effects on the Heart


Inactivity is one of the major risk factors for heart disease. However, exercise helps improve heart health, and can even reverse some heart disease risk factors. A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Studies consistently find that light-to-moderate exercise is even beneficial in people with existing heart disease. Effects of Exercise on Heart Disease and Cholesterol. Exercise has a number of effects that benefit the heart and circulation (blood flow throughout the body). The American Heart Association recommends that individuals perform moderately-intense exercise for at least 30 minutes on most days of the week. Before starting to exercise, people with moderate-to-severe high blood pressure should lower their blood pressure, and be able to control it with medications. The effects of exercise on stroke are less established than those on heart disease, but most studies show benefits. Some believe that anyone over 40 years old, whether or not they are at risk for heart disease, should have a complete physical examination before starting or intensifying an exercise program. A stress test helps determine the risk for a heart problem resulting from exercise. Anyone with a heart condition or history of heart disease should have a stress test before starting an exercise program. Some health care professionals also recommend this test before a vigorous exercise program for older persons who are sedentary, even in the absence of known or suspected heart disease. The risk for heart attack from exercise should be kept in perspective, however.


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Calories Burned = Fat Burned = Weight Loss


Low Intensity Workout vs. High Intensity Workouts. Let’s solve the debate on low intensity vs. A high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories. In fact, high intensity burns 9 times more fat per each calorie burn during exercise. High intensity exercise it's not for beginners or those with certain health problems. "The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The reality is that low intensity exercise burns fewer calories. To achieve the same benefits of a high intensity workout, you are going to have to exercise longer.


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How Much Cardio at the Maximum Heart Rate Is Needed for


How Much Cardio at the Maximum Heart Rate Is Needed for Weight Loss? Cardio workouts are key to losing weight and the more intense your workout, the more calories you'll burn. The intensity of cardiovascular exercise is often based on percentage of maximum heart rate. Some factors such as medications you're taking and coronary conditions can affect maximum heart rate and you should talk to your doctor about your exercise program. Working at your maximum heart rate can cause physical and mental problems. The American Council on Exercise recommends working out at an intensity that is 50 to 80 percent of your maximum heart rate. The minimum amount of exercise adults need according to the Centers for Disease Control is 150 minutes a week at a moderate intensity, or in the middle range of your target heart rate zone. If you can work vigorously at the upper end up your target heart rate zone, you only need to take 75 minutes of cardio exercise a week. You can see weight loss results working at these levels, but to boost your weight loss, double the amount of time you work out: 300 minutes at a moderate intensity or 150 minutes at a vigorous intensity. Depending on your current weight and how hard you exercise, the calorie burn of the activities you choose for your cardio will vary. If you boost your calorie deficit to 1000 calories a day through a combination of exercise and eating less, you could lose two pounds a week.


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Target Heart Rate Formula - Exercise for


Target Heart Rate Formula. What is your target heart rate? To calculate your heart rate zone, you must first determine your average maximum heart rate. The maximum heart rate calculation is a basic calculation of 220 minus your age. So,if you are 45 years old, your average maximum heart rate would be 220 – 45 = 175 beats per minute. To calculate the target heart rate, or heart rate during exercise, you will be finding a range based on a percentage of your average maximum heart rate. Simply divide your targeted heart rate by 6 to get a 10 second interval. You can use this interactive target heart rate calculator to determine your range. Checking Your Heart Rate. Verify this is within your 10 second target heart rate zone. You can also purchase a heart monitor to measure your heart rate as you exercise.


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Target Heart Rate Calculator


How to Calculate Your Target Heart Rate - Karvonen Formula. One way to do that is by using The Karvonen Formula, a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). 191 - 65 (resting heart rate) = 126. 82 + 65 (resting heart rate) = 147. The target heart rate zone for this person would be 147 to 172. Keep in mind that this calculation relies on the old 220-age formula, which can be wrong by as much as 12 beats, so you should use the results as a guideline and adjust your heart rate to match your Perceived Exertion . Monitoring Your Heart Rate. Once you get your heart rate, how do you monitor it? The easiest way is to use a Heart Rate Monitor . You can track all the important things, steps, distance and calories burned along with your heart rate, which makes the calories burned more accurate.


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Heart Rate Calculator for weight loss and fat loss hear


Heart Rate Calculator. To determine your target heart rate while exercising, you will need to determine your resting heart rate. Resting Heart Rate. The typical resting heart rate in adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia, and rates above 100 bpm referred to as tachycardia. Target Heart Rate. The Target Heart Rate can be calculated as a range of 65%–85% intensity. The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR), using a range of 50–85% intensity: This Heart Rate Calculator is designed to help you determine the best workout intensity for your level of exercise experience, fitness and goals. Traget Heart Rate Zone Calcualtion for Exercise. 50%-60% of your individual Max Heart Rate. 60% to 70% of your individual Max Heart Rate. 70% to 80% of your individual Max Heart Rate. 80% to 90% of your individual Max Heart Rate. 90% to 100% of your individual Max Heart Rate.


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Heart Rate Zone Calculator


Heart Rate Zone Calculator. Calculate your heart rate zones! Using this tool you can calculate your target heart rate zone and exercise accordingly to what your goal is – weight loss, fat burning, endurance or strength training. Maximum heart rate calculator. This tool will take into account your sex and age and calculate your heart rate zones. Press to calculate your heart rate zones: Your maximum heart rate is: beats per minute. Your calculated heart rate zones: Heart rate zones. You can calculate your maximum heart rate value using our maximum heart rate calculator . ☛ BMR calculator Calculate your Basal Metabolic Rate. ☛ Heart rate calculator Calculate your maximum heart rate. ☛ Heart rate zones calculator Calculate heart rate zones so you can train better. Searches related to heart rate zones calculator.


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Will I burn fat faster if I train above my


Will I burn fat faster if I train above my target heart rate? Topics Wellness Weight Loss Exercise For Weight Loss Will I burn fat faster if I train above my target heart rate? Yes you can lose fat faster by training above your target heart rate, but you need to be careful not to over train and increase any health issues. The first thing to know is your target training heart rate zones. When you know your zones you will use these zones to establish a cardiovascular training program that is in alignment with what you want and relative to your current fitness levels. Fat is simply calories and the more you burn that are not replaced with food the faster your body fat comes down. This does not mean you can’t push yourself and go over your top zone, but you will need to be careful when you do. If you push over your top heart rate early in the workout, you might not be able to finish, or if you are able to finish the workout, your form may be poor and you increase your risk of injury. Your heart rate is a good gauge to prevent you from over training. If your heart rate moves over your top zone too quickly, this could indicate poor hydration and is a sign to reduce your workload. Mixing up your intensities and heart rate zones during the week is the most effective way to train.


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Is interval training good for weight loss? - Exercise For


Topics Wellness Weight Loss Exercise For Weight Loss Is interval training good for weight loss? Higher intensity interval training is a very effective approach to lose weight and get fit. High-intensity interval training, such as 30-second sprints, can make short workouts effective for weight loss. I enjoy 20 minutes of High Intensity Interval Training (HIIT). As your fitness level increases what it takes to stay at the intensity level you desire will change. Interval training is a great way to train for weight loss! Interval training involves training at different intensity levels for certain durations during a workout. The higher the intensity of your workouts, the more calories you will burn. Once you can comfortably do this for a few weeks then you are ready to slowly progress to interval training. High Intensity Interval Training (HIIT) is a beneficial way of burning fat in a short and intense workout. Yes, interval training is great for weight loss. Interval training will also keep variety in your workout and keep the "fun factor" going for you. When you alternate between low and high intensity intervals you boost your caloric burn. You can also do cardio interval training. This will allow you to get a great cardio workout in about 30 minutes.


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Free Target Heart Rate Chart - Exercise 4 Weight Loss


Free Target Heart Rate Chart. This target heart rate chart shows the maximum or average heart rate. So, find the age that you are closest to in the target heart rate chart below. This will give you the approximate heart rate zone for your exercises. Use the chart below to find target heart rate. Your max heart rate is 220 minus your age.  The 60 second heart rate is 50% (for the minimum) of your max heart rate and 85% (for the maximum). The min and max 10 second heart rate range is the 60 second (for min/max) divided by 6.  For your exercise routine, you want your heart rate between the min and max - this is your heart rate zone.  This is okay so long as you do not exceed your maximum heart rate. How to Check Your Target Heart Rate. Write down your 10 second rate from the target heart rate chart above and keep this handy while you exercise.


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Exercise intensity : How to measure it - Mayo Clinic


Exercise intensity: How to measure it. Get the most from your workouts by knowing how to gauge your exercise intensity. Exercising at the correct intensity can help you get the most out of your physical activity — making sure you're not overdoing or even underdoing it. Here's a look at what exercise intensity means and how to make it work for you. Choosing your exercise intensity. To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. If you're new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity. Your answer will help determine the appropriate level of exercise intensity. When you're doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity also is reflected in your breathing and heart rate, whether you're sweating, and how tired your muscles feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it — your perceived exertion. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. Position statement on physical activity and exercise intensity terminology.


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Heart Rate Training - Weight Training Exercises, Workout


Heart rate training is a workout regimen in which you exercise in such a way and at such a level that you reach and sustain your target heart rate for much of the workout time. Your target heart rate in this zone is 60 to 70 percent of your maximum heart rate. The target heart rate in this zone is anywhere from 70 to 80 percent of your maximum heart rate. Your Ideal Heart Rate. Your ideal heart rate is what your target heart rate is if you base it on age and resting heart rate. This number is your ideal heart rate. How long should you train at your maximum training heart rate? What is the formula training heart rate? The higher your heart rate climbs the more dangerous it becomes for you. What happen to your heart rate during exercise and sport? What is your ideal heart rate while you exercise?


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Exercise - University of Maryland Medical Center


An in-depth report on the benefits and types of exercise.  Click the icon to see an image of exercise and heart rate. A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Exercise has a number of effects that benefit the heart and circulation (blood flow throughout the body). Sedentary people should be cautious and build the intensity of their exercise up slowly. People should keep the risk for heart attack from exercise in perspective, however. Effects of Exercise on Respiratory Infections (Colds and the Flu) The warm-up and cool-down periods, which are important for any exercise regimen, may help reduce EIA events. Walking is the best exercise for people with emphysema. The following are some suggestions and observations on exercise and weight loss: It's important for people at this stage to consider some of the truths and falsehoods of exercise.


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The Truth About the Fat Burning Zone for Weight Loss


If so, you've probably heard, or been told, that for best weight loss results you should work in your " fat burning zone " which is about 60% to 70% of your maximum heart rate or at a light to moderate intensity . While lower intensity workouts are great for beginners and for great for building endurance, you need to work harder for some of those workouts if you really want to lose weight . The Truth About Your Fat Burning Zone. However, at higher intensities (70-90% of your maximum heart rate ), you burn a greater number of overall calories, which is what matters when it comes to losing weight. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or interval workouts , which are a great way to burn calories and build endurance. So, if you want to lose weight, what should a cardio program look like? If you're doing 5 cardio workouts a week, you might have one high intensity workout, one lower intensity workout and then two somewhere in the middle. Let's say you're a beginner and you're trying to figure out just how to put together a cardio program that lets you slowly build endurance while getting you a little out of your comfort zone, which will help burn more calories.


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Exercise and Weight Loss : Importance


The Importance of Weight Loss and Exercise. One method that can help a person lose weight is to limit the number of calories taken in through their diet. The other way is to burn extra calories with exercise. Exercise can prevent or even reverse the effects of certain diseases. In addition, if you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day. How Much Exercise Is Needed for Weight Loss? To reap the health benefits of exercise, it is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session. The basic formula for determining your target heart rate is to subtract your age from 220 and then calculate 60 to 80 percent of that number. The type of exercise you choose for weight loss doesn’t matter as much as whether or not you’re doing it. Yoga is not as intense as other types of exercise, but it can help you lose weight in other ways, according to a recent study by researchers at the Fred Hutchinson Cancer Research Center . Activities and the Amount of Calories They Burn. The average adult male who doesn’t exercise requires approximately 2,200 calories a day to maintain his average weight.


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Losing Weight - American Heart Association


Reduce calories in and increase calories out. If we eat more calories than we need, we can gain weight. If we eat fewer calories than we use, we can lose weight. So start with good information: you need to know how many calories you should eat each day for your individual level of activity, and then you'll need to find ways to stay within your limits. To lose weight, you must use up more calories than you take in. The amount of physical activity any individual person needs for weight loss can vary, but you will need to get both regular physical activity and follow a healthy eating plan to lose weight and keep it off. Physical Activity and Calories. The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.


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Weight Loss Improves Heart Rate Recovery in Overweight


Heart rate recovery after submaximal exercise testing as a predictor of mortality in a cardiovascularly healthy cohort. Heart rate recovery and treadmill exercise score as predictors of mortality in patients referred for exercise ECG. Heart rate recovery after treadmill exercise testing and risk of cardiovascular disease events (The Framingham Heart Study). Heart rate recovery immediately after treadmill exercise and left ventricular systolic dysfunction as predictors of mortality: the case of stress echocardiography. Exercise capacity and heart rate recovery as predictors of coronary heart disease events, in patients with heterozygous familial hypercholesterolemia. Heart rate recovery following maximal exercise testing as a predictor of cardiovascular disease and all-cause mortality in men with diabetes. Heart rate recovery after exercise is related to the insulin resistance syndrome and heart rate variability in elderly men. Importance of the first two minutes of heart rate recovery after exercise treadmill testing in predicting mortality and the presence of coronary artery disease in men. Heart rate variability in obesity and the effect of weight loss. Heart rate recovery: validation and methodologic issues.


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Target Heart Rate Zone Calculator - Fitness for Weight Loss


Target Heart Rate Zone Calculator. Find out what your heart rate should be at different intensities of exercise: light, moderate, hard, and very hard intensity exercise. The results are based on your age and resting heart rate. Do not use this calculator if you are taking any medication that may affect your heart rate. Note: This calculator uses the Karvonen formula and ACSM classifications of exercise intensities. These are estimates of your heart rate zones and should be used only as a guideline. Fitnessfor Weight Loss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website.


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Target Heart Rate : Your Built - in Exercise Guide


Target Heart Rate: Your Built-in Exercise Guide. Learn how to calculate and reach your target heart rate. Target Heart Rate: Setting Your Pace. "There is no one target heart rate for everyone. Target Heart Rate: Your Personal Range. Then multiply the maximum heart rate by .65 — this is the low end of your range — and by .85 — this is the high end of your range. The two numbers make up your target heart rate zone. As an example, a 30-year-old would subtract 30 from 220 and get 190 for the maximum heart rate. To find the low end of the target heart rate zone, multiply 190 by .65 for 124. Therefore, the target heart rate zone for a 30-year-old is 124 to 162 beats per minute. Even within the target heart rate zone, variation is important. Checking Your Target Heart Rate. Target Heart Rate: The "Fat-Burning Zone"


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Target Heart Rates - American Heart Association


How do you get your heart rate on target? There’s a simple way to know: Your target heart rate helps you hit the bull’s eye. Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate . Your resting heart rate is the number of times your heart beats per minute while it’s at rest. Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate. If your heart rate is too high, you’re straining. After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. If you have a heart condition or you’re in cardiac rehab , talk to a healthcare professional about what exercises you can engage in, what your target heart rate should be and whether you need to be monitored during physical activity.


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Exercise Intensity Levels - Weight Watchers


The greater the intensity of the activity being performed, the higher the heart rate. This method is expressed as a percentage of maximum heart rate or %-MHR. Measuring heart rate is the method most often used to evaluate intensity in everyday life or to set the level of exercise in physical training. Low, moderate and high levels of exercise intensity, as measured by heart rate, are defined as follows: Pulse rate can then be monitored while an exercise is being done and the % MHR calculated to assess intensity. Low Intensity: heart rate is 68-to-92 beats per minute. Moderate Intensity: heart rate is 93-to-118 beats per minute. High Intensity: heart rate is more than 119 beats per minute. The ratings of physical effort and feelings correspond with heart rate, and people can learn to exercise at a desired level of intensity based on their subjective feelings of exertion.


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Losing Weight at a Safe Rate


Losing weight at a rate greater than an average of two pounds per week (after the first few weeks) can increase your risk of developing some health problems. “Slow and steady wins the weight loss race” is probably not what you want to hear, especially if you’re currently losing more than two pounds a week [after your first few weeks on the plan]. But shedding weight too quickly isn’t good for your health, and it can make it harder for you to maintain a weight loss in the long run. But losing weight at a rate greater than an average of two pounds per week (after the first few weeks, when you may lose more because you’re shedding water weight) increases your risk of developing health problems like heart beat irregularities, anemia, excessive loss of lean body mass (muscle), bowel irregularities and gallstone formation. The Other Downside to Rapid Weight Loss. Eventually, this will slow (but not stop) the rate at which you lose weight. The Benefits of Slow Weight Loss. When you’re prepared for both the journey and the destination, you’re more likely to stay at your weight goal for good. It is generally recommended that breastfeeding women wait six to eight weeks before attempting active weight loss, as the body needs time to recover from childbirth and establish a good milk supply. According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1 pound a week while breastfeeding is safe and does not negatively affect infant growth.


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Weight loss : Strategies for success - Mayo Clinic


Make your weight-loss goals a reality. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Make sure that you're ready to make permanent changes and that you do so for the right reasons. To stay committed to your weight loss, you need to be focused. Then, once you're ready to launch your weight-loss plan, set a start date and then — start. No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal. It isn't essential that you have an outcome goal, but you should set process goals because changing your your habits is a key to weight loss.


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Exercise and Weight Control


The two basic types of exercise include: Aerobic exercise is done primarily for cardiovascular fitness and weight loss. Warm-up - three to five minutes of exercise at a lower intensity (for example: speed or grad for treadmill) to warm up your muscles and slowly increase your heart rate. Cool-down - three to five minutes of exercise at a lower intensity to bring down your heart rate and lessen risk of injury. There are many types of exercise you can do. Intensity — How hard you work for the duration of the activity. Frequency – The number of days per week that you exercise. For weight control, you may need to increase the amount of time you exercise to burn more calories. Look at your calendar and schedule in your exercise sessions. You do not have to do all three components of the exercise program every day, but to lose weight the most important component will be aerobic conditioning. Every week or so, your goal will be to increase the amount of time you exercise until you are exercising at least 30 minutes per session. Note changes in how your feel with your exercise, such as: being able to go farther, having to increase the intensity of the activity to achieve your target heart rate, feeling less short of breath, etc. It is also a way to track progress during your exercise program. Ask your doctor to speak to a dietitian or exercise specialist if you need any assistance in planning your program. They can assist you in a monitored exercise program or exercise prescription.


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Weight loss and exercise training effect on oxygen uptake


Weight loss and exercise training effect on oxygen uptake and heart rate response to locomotion. Effects of resistance and aerobic training on the ease of physical activity during and after weight loss are unknown. The purpose of the study was to determine what effect weight loss combined with either aerobic or resistance training has on the ease of locomotion (net V[Combining Dot Above]O 2 and heart rate). Net submaximal oxygen uptake was not affected by weight loss or exercise training. However, heart rate during walking, stair climbing, and bicycling was reduced after weight loss. No significant differences in reduction in heart rate were observed among the 3 treatment groups for locomotion after weight loss.


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ACE Fit - Fitness Tools - Fitness Calculators


Calculate body composition using the skinfold method by entering your measurements and leave the math to us. Knowing how many calories your body needs each day can be helpful in managing your weight or while you’re training for an event. Calculate how many calories burned during physical activity by taking into account frequency, intensity and duration of the workout. Heart Rate Zone Calculator. Establishing your appropriate heart rate zone will help you identify the proper intensity for your workout, and ensure you’re not risking injury. Weight Training Load Calculator.


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How to Determine Your Fat Burning Zone : 7 Steps


Two Parts: Determine Your Fat-Burning Zone Applying Your Fat-Burning Zone to Exercise Questions and Answers. [2] If weight loss is the goal of your workout, then finding your fat-burning zone and maintaining your workout in that zone may maximize the amount of fat you burn. [3] The fat-burning zone is different for everybody, but can be helpful when you're working out to help you adjust the intensity of your workout based on your heart rate. Determine Your Fat-Burning Zone. Your fat-burning zone is between 60% and 70% of your MHR (Your MHR multiplied by .6 or .7). Heart rate monitors can help you accurately see where your heart rate is and based on your age, height, and weight can also determine your fat-burning zone. This is because the heart rate monitor will calculate your heart rate as you exercise and will then use your actual heart rate information to calculate your fat-burning zone. This information can then be used to determine at what heart rate level you are burning the most fat and calories in your fat-burning zone. Include activities that are moderate-intensity and fall into your fat-burning zone about half of the time. They can help you find your fat-burning zone and help design an appropriate workout that utilizes that information. This may help you tailor not only your fat-burning zone, but give you the tools and data to help you reach that particular zone in any given workout.


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BMI Calculator : Measure Metabolism, Target Heart Rate and


American Council on Exercise: "Resting Metabolic Rate: Best Ways to Measure It - And Raise It, Too." Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses, UNSW Press, 1996. "Determining Your Waist-to-height Ratio and Associated Health Risks," Coffee Break Training, No. Harvard Health Publications: "Abdominal fat and what to do about it." Harvard School of Public Health: "Healthy Weight," "Genes Are Not Destiny." National Heart, Lung, and Blood Institute: "Fat-free versus regular calorie comparison." This tool does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the Web MD Site.


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The Best Ways to Lose Weight With Heart Rate Zone Workouts


Knowing your heart rate while you work out can help you lose weight. The energy efficient zone is 60 to 70 percent of your maximum heart rate. The aerobic zone is 70 to 80 percent of your maximum heart rate. The anaerobic zone is 80 to 90 percent of your maximum heart rate. The red line zone is 90 to 100 percent of your maximum heart rate. Calculating Your Heart Rate. Moderate-intensity exercise is equivalent to 50 to 70 percent of your maximum heart rate, according to the Centers for Disease Control and Prevention. To determine what the lower value for the moderate-intensity range is, multiple your maximum heart rate by 0.50. To determine the upper value, multiple your maximum heart rate by 0.70.


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Find Your Target Heart Rate Zones for Quick Weight Loss


How to Get "in the Zone" for Faster Weight Loss. But honestly, grasping the metal sensors with sweaty hands is never a pleasant experience, and often it can't even find my pulse. And while that sounds pretty cool, it's not so cool if the person wearing it doesn't know what the numbers mean. When she mentioned the term "workout zone," I looked at her with a blank stare. I did, and it's true, running my hardest on a treadmill with a mask on wasn't the most pleasant experience.


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