What should be the pulse for fat burning?

Whatever type of physical activity you do, the body will respond to it by changing the pulse rate. Beginning with cardio to lose weight, beginning athletes believe that the longer and faster they run (pedals turn, work on an elliptical simulator), the faster they will come to their cherished goal. This is not quite true. The fat burning process starts with a certain number of heartbeats, and the pulse rate for weight loss will depend on the physical form, age and degree of training.

Pulse for fat burning: important

There are 6 zones of heart contractions, training in which will differ in effectiveness and complexity.

Range of heart rate (HR):

- 90-100% of the maximum heart rate - the metabolic products are split, but poorly excreted from the body (the muscles burn);

- 85-90% - training is dangerous, the heart can not cope with the load;

- 70-80% - occurs mainly oxidation of carbohydrates. Suitable for muscle building;

- 65-75% - the pulse we need to burn fat (slowly, but most effectively);

- 55-65% - ideal for lung and cardiovascular system development;

- 50-55% - the body is quickly restored after exercise.

Calculation of the pulse for weight loss

So, 65-75% of the maximum heart rate - the most accurate calculation of the pulse for fat burning. This value is optimal - excess weight will gradually go away. Now you need to determine your pulse for burning fat. The formula is simple:

220 - your age = the desired heart rate.

For example, you are 30 years old, 220 - 30 = 195 beats per minute (maximum heart rate). The pulse for burning fat is approximately 70% of its magnitude. That is, to effectively lose weight it is necessary to maintain a pulse at about 130 beats per minute.

However, do not forget that before the body begins to burn fat, it will burn carbohydrates. They, as a rule, are enough for the first 30 minutes of cardio training at the maximum pulse rate. Only after this time will begin burning fat. Therefore, cardio workout should not last less than 40 minutes.

Often during training, the principle of cyclicity is used, in which several ranges of heartbeats are used (when high intensity exercises at the maximum pulse alternate with exercises performed at low intensity). Such exercises are good when the weight has risen, and you need to lose a few more pounds.

Circumferential training for burning fat

The most effective way to lose weight are circular exercises for burning fat. For women, this is extremely important, because, according to statistics, every fourth girl is unhappy with her figure and seeks to lose a couple of kilograms.

What is the meaning of such training?

The main idea of such training is to fully work out the body for one lesson. It consists of power, as well as aerobic exercises, performed almost without a respite, which is extremely energy-intensive and forces a person to work at the limit of opportunities. As a rule, choose 7-9 exercises and repeat them several times with respites between circles of 20 to 40 seconds. Circle training for burning fat for women go without weight or with light weighting and dumbbells.

Advantages of circular training

With the help of a circular training you do not build muscle, but it has a number of the following advantages:

- Excellent struggling with excess weight, because it speeds up metabolism.

- Increases stamina.

Strengthens the heart system.

- Promotes strengthening of the basic muscles.

- Disperses the metabolism.

- Takes no more than 30 minutes.

Sample Circle Training Plan

To perform such a training, it is not necessary to purchase a subscription to the fitness room, since the minimum of equipment will be required - only 0.5 kg dumbbells (plastic bottles with water). If you are first trying a circular training, it's better to do without weighting.

Exemplary set of exercises number 1 (repeat 2-3 times):

- 15 push-ups,

- 12 squats,

- 17 lifts to the press,

- 16 jumps up,

- 30 seconds of the bar.

Complex of exercises number 2:

- 18 sit-ups,

- 20 twists on the press,

- 16 push-ups,

- for 30 seconds of the side bar on each side,

- 17 attacks with each leg.

Complex of exercises № 3:

- 12 bouncing with an emphasis on the floor,

- 15 lifts per chair,

- 20 twists,

- 17 push-ups,

- 30 seconds to keep the bar.

Before embarking on training, it is necessary to make an easy warm-up (jumping, waving hands). This will prepare the joints and muscles for the load. In the event that you are first engaged in a circular training, select no more than 5 exercises and do not use weighting agents.

By the way, an excellent example of circular training is the "Lose Weight in 30 Days" complex of the famous trainer Gillian Michaels.

This training is perfect for those who have never done sports. The complex includes 3 levels of complexity, which you need to perform for 10 days each. Load is given to all muscle groups, the main thing is not to stop!