If you are aiming to lose weight so you can look sexier and get bigger muscles, you will need your focus to be centered upon your work out sessions. However, it is not just the exercises that you do in which you should be focusing upon. You should also pay attention to your heart rate when you are working out if you want to lose weight too. Losing weight isn’t just about getting thinner it is about getting fitter too. So, what should you know about your heart rate when you are working out?
When you doing moderate exercises, you can do them for longer than if you were doing vigorous or intense exercises. It is hard work even to keep up with moderate exercising but you can do it. With this type of exercising you should still be able to have a conversation with someone. These types of exercises would include dancing, biking, jogging or walking. Generally, when doing moderate exercises, your heart rate needs to be around 60% of the maximum heart rate you should have.
Vigorous or Intense Exercising
You may, at times, be doing vigorous or intense exercising as well. With these exercises, you will be able to work your body out harder so you can increase your fitness level and your weight loss. However, you can’t do these exercises for as long as you would with moderate exercises. These types of exercises would include playing tennis, shoveling snow, hiking, running a race, running sprints and other such exercises. When you are doing vigorous or intense exercises you should be getting your heart rate to about 80% of the maximum heart rate you should have. Make sure you aren’t doing vigorous or intense exercising on a daily basis. This should only be done a couple of times, at the most, per week.
Heart Rate Monitors
You aren’t going to be able to tell what your heart rate is on your own while you are exercising. Many people who want or need to track their heart rate while they are exercising will use a heart rate monitor or wear a fitness watch that tracks heart rate. This will allow you to see whether you aren’t reaching the heart rate you should be at or whether you are exerting yourself too far. If you want to lose weight and become more fit, tracking your heart rate with a monitor or fitness watch is a great choice.
How You Are Feeling
If you don’t have the money to get a heart rate monitor or fitness watch or if you just don’t want to go that route, you can somewhat tell an average heart rate by how you are feeling. If you have your heart rate in moderate range, you will feel like you have worked out kind of hard. If your heart rate is in the vigorous or intense zone, you will feel like you have worked out really hard.
Another way to go about tracking your heart rate or what types of exercises will get your heart rate to certain ranges is to use fitness apps. Almost everyone has a smartphone and you can utilize it in more productive ways. You can download fitness apps that will tell you what types of exercises are light, moderate or vigorous and intense. This will allow you to get your heart rate to the designated ranges.
Figuring Out Your Maximum Heart Rate
If you are not sure what your maximum heart rate is supposed to be, you should start with the number 220. Then you will subtract your age from that number and that is what your maximum heart rate should be. When you are doing moderate exercises, you should take .6 and times that by the maximum heart rate and that is where your heart rate should range. When you are doing vigorous or intense exercises you should take the number .8 and times that by the maximum heart rate and that is where your heart rate should range.
You need to have your heart rate at a good range when you want to lose weight and build muscle. Remember the information you learned here so you can do that.