The ideal heart rate for burning fat and losing weight during training is 60 to 75% of the maximum heart rate (HR), which varies according to age, and which can be measured with a heart rate monitor. Training at this intensity improves physical conditioning, using more fat as an energy source, contributing to weight loss.
Therefore, before starting any type of resistance training, it is important to know the ideal HR that should be maintained during training to burn fat and lose weight. Furthermore, it is recommended to have an electrocardiogram, especially if you are a beginner or if there is a history of heart problems in your family, to confirm that there is no heart problem, such as arrhythmia, that would prevent you from practicing this type of physical exercise.
Heart rate table for weight loss
The ideal heart rate table for losing weight and burning fat, according to gender and age, is as follows:
For example: The ideal heart rate for weight loss, during training, in the case of a 30-year-old woman, is between 117 and 147 heartbeats per minute.
How to control your heart rate during training
To control your heart rate during training, a great option is to use a heart rate monitor. There are some watch-like models that can be programmed to beep whenever your heart rate falls outside the ideal training limits. Some of the brands of frequency meters available on the market are Polar, Garmin and Speedo.
How to calculate heart rate to lose weight
To calculate the ideal heart rate for burning fat and losing weight during training, the following formula must be applied:
- Men: 220 – age and then multiply this value by 0.60 and 0.75;
- Women: 226 – age and then multiply this value by 0.60 and 0.75.
Using the same example, a 30-year-old woman would have to do the following calculations:
- 226 – 30 = 196; 196 x 0.60 = 117 – ideal minimum HR for losing weight;
- 196 x 0.75 = 147 – Ideal maximum HR for losing weight.
There is also a test called Ergospirometry or Stress Test, which indicates the ideal training HR values for the individual, respecting the heart’s capacity. This test also indicates other values such as VO2 capacity, which is directly related to the person’s physical conditioning. People who are better physically prepared have a higher VO2, while sedentary people have a lower VO2. Understand what it is and how to increase Vo2.
