Aerobic heart rate
A workout naturally puts the muscles to work, and to sustain this workload, the body needs to pump in more oxygen. The heart has to pump in this extra oxygen and has to beat faster and we experience heavier, faster breathing cycles. To estimate the correct pace for training a general formula has been evolved
Subtract current age from 220 (for women 226)
This value is the maximum heart rate for a person.
Now the aerobic heart rate as, mentioned earlier is between 65% -75 % and about 50% for super heavyweight category. The treadmills can thus be calibrated to match the aerobic heart rate values.
While exercising, one can easily gauge the heart rate even by a simple pulse check.
Here are some thumb rules for the heart rate for different levels of exercise
50%-60% - warm up, getting started. This is the best way to start a fitness program. It is also used for warming up for the serious fitness buffs. During this session, 80% of the calories burnt are fats.
60%-70% - fitness training or burning fat. A slightly extensive session than the warm up. The calories burnt are about the same, It helps reduce cholesterol, blood pressure and body fat
70%-80% - Endurance or aerobics.This range specializes in strengthening the cardiovascular muscles.It makes the heart stronger. About 50% fat calories are burnt here.
It is not recommended to exceed the levels of 85% for fat burning training as the body produces lactic acid at these levels and these can be counterproductive.
Remember, exercise that is performed within your aerobic heart rate range maximizes heart and other systemic benefits Most health associations and journals advise 30 to 60 minutes of aerobic exercise three or four times a week. A regular aerobic exercise routine will help build resistance to heart problems, besides building good endurance and fitness levels.
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