Keep an eye on your target heart rate!
Obesity cripples the body. Yes, it literally cripples it. You have so much pounds of fat weighing your bones down that roaming around a plaza becomes too much of an ordeal. The exercise tolerance of the body reduces drastically and you become dependent on automobiles to visit a friend a few blocks away. In addition, you never find anything pretty to wear. All the beautiful outfits that make one look stunning and gorgeous are available in minuscule sizes. Not only will your wardrobe be ugly, it will be limited. All the shortly cut dresses, sleeveless frocks and bikinis wouldn’t be there for you can’t afford to show the world all the wriggly folds of belly sneaking behind over-sized t-shirts. Tired of being a social outcast? Now is the time to change it. Eat smart, work out more and keep an eye on your target heart rate throughout.
Importance of target heart rate weight loss:
the only tested criterion to judge the effectiveness of an exercise program is the heart rate of a person. When you exercise, energy requirement of the body increases several folds. During all sorts of work out programs, muscles are repeatedly contracting and relaxing. Muscles require a large amount of energy for weight loss that is derived by the oxygen and nutrients in the blood. During active muscular contractions, therefore, blood supply to the muscles increases. In order to provide ample amount of oxygen rich blood, arteries dilate and heart rate increases. Target heart rate is the increased rate of heart beats required to burn energy during exercise; in order for exercise to be effective, tachycardia should fall within the limits of target heart rate. Target heart rate for weight loss has been approved by the American Heart Association and has been shown to be tremendously beneficial.
Target heart rate for weight loss is subjective; it varies from person to person. In order to determine you target range, calculate the maximum heart rate first. Maximum heart rate is calculated by a fixed formula that works by subtracting age from the figure 220. Target heart rate lies within fifty to eighty five percent of this maximum heart rate value. Now get your gym instructor to help you; he will take a look at your body, hear your demands and couple the two entities to determine the best work out plan for you. You will be guided through a variety of exercise machines for a recommended duration of a time over a fixed number of days. What you have to do is ensure that you work out till tachycardia rises sufficiently; target heart rate for weight loss will not be effective otherwise.
According to the internationally accepted target heart rate for weight loss chart, the parameter is split into four zones. These zones comprise different percentages of the maximum heart rate and are taken up gradually. More ideally, the zone you work out in depends upon the goal you want to achieve.
1. Zone One.
As far as first zone is concerned, it is only fifty percent of the maximum heart rate. It maintains the body in its present condition, giving a slight push to the muscles. Your body is turned healthy with stronger and well-shaped muscles but there is little or negligible weight loss. This zone is largely for the starters on the target heart rate for weight loss plan, especially those who are working out for the first time. How to know if your heart rate is in the recommended zone or not? It is pretty easy; you just need to measure your pulse rate! No fancy devices of electric meters are required; measure your pulse rate at rest and during maximum physical activity and calculate the difference. Keep in mind that no weight is lost in this zone, only the health is maintained.
2. Zone Two.
People in this zone have a target heart rate comprising of sixty to seventy percent of the maximum heart rate. It is the first zone in which weight loss actually begins to show. For people into quicker obesity shunning tactics, this is the zone to start. It is also ideal for starters after a little warm up time in zone one. Never proceed directly to zone four; going by way of zone two is the wisest. Target heart rate for weight loss works best when taken up gradually; persistence also matters a great deal. Make a commitment to yourself; work out routinely for at least a couple of months with no occasional respites whatsoever.
3. Zones Three and Four.
These two zones are highly advanced and are certainly not for all. If moderate weight loss is required, zone two is the one to opt for. Progress to zone three is made only in aggressive weight loss programs with the target heart rate of as much as eighty percent. This zone should be approached only after spending sufficiently long time in the second zone otherwise damage and fatigue of the cardiac muscles might result. As far as zone four is concerned, it pushes the heart rate to the extreme level of eighty five percent. Your heart is working at eighty five percent of its maximum ability, making fourth zone out of bounds. Only people with the knack to build an overtly muscular body should dare to step in. Target heart rate for weight loss should be chosen carefully; work out should be taken up step by step to avoid serious repercussions.
Heart rate is an important parameter. Not only does it help to devise target heart rate for weight loss chart, it is also an indicator of cardiac injury. Too much increase in heart rate, especially when achieved too rapidly, can cause serious heart injury. When heart is beating rapidly, it is working more. Being a muscle, like all other muscles of the body it requires more energy during rapid contractions. There is, however, a limit to the increase in coronary artery circulation which needs time to establish optimally; heart is prone to ischemic damage during abrupt and severe tachycardia.