A Way To Optimize Your Workout

Cadrene Heslop

Weight loss is a common goal.

Most people you meet want or have tried to lose weight. Between 2013-2016, 49.1% of American adults aimed to reduce their body size. This goal is more prevalent in women (56.4%) than men (41.7%).

More than half of the Americans who participated in a 2019 survey wanted to be healthier. 59% wanted to exercise more, 54% said eat healthier, and 48% resolved to lose weight. To help with these goals, people tried to optimize their fat-burning heart rate zone. Why? Because these zones can increase workout intensity leading to weight loss.

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What is your heart rate, and why does it matter?

Your heart rate is the number of heartbeats you have per minute. This speed depends on the contractions of your ventricles.

If your heart rate is slower than usual, you have bradycardia. This condition increases your risk of low blood pressure or heart failure.

When your heart rate is too fast, you have tachycardia. This irregular rhythm predisposes you to heart failure, cardiac arrest, and stroke.

An optimal heart rate ranges from 60 to 100 beats per minute.

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What is the ideal heart rate for fitness?

Your heart rate max (HRM) during exercise is 220 minus your age. So if you are 27 years old, subtract 27 from 220 to get your maximum heart rate of 193.

Your fat-burning heart rate zone is a percentage of your max heart rate.

There are two primary types of exercise - aerobic (light) and anaerobic (high intensity).

Fat-burning heart rate for aerobic exercise - 81-93% of HRM

Fat-burning heart rate for anaerobic exercise - 94-100% of HRM

Studies recommend combining aerobic and anaerobic training to improve fitness results.

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*Medical Advice Disclaimer: This information, including but not limited to text, graphics, images, and other material contained in this article are for informational purposes only. No material in this article is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.*

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