We are in the middle of summer and still someone is late with the costume fitting or has completely failed, but few know that in order to lose weight, there are real parameters. The different fuels our body uses are represented by the different macromolecules in the blood.
The body will no longer have time to oxidize carbohydrates if our activity is purely aerobic and therefore low-intensity. In this area, the anerobic lactacid system takes the reins, consuming mainly carbohydrates and producing lactic acid through the process of lactate deodrogenase.
In the absence of oxygen, the pyruvate produced by glycolysis can’t be started in the krebs cycle to complete the cellular respiration process, which leads to the creation of lactic acid.
By allowing us to estimate the intensity, we can find the right heart rate, which will guarantee us a type of aerobic exercise which will maximize fat consumption.
1. Heart Rate for Weight Loss on the Treadmill
The treadmill is one of the most commonly used training tools. The treadmill can be used to organize workouts in order to improve the cardio-respiratory system, and it is one of the best known in the motor field.
Thanks to the postural reflex action triggered by walking, the muscles of the pectoral erectors are activated based on the gait cycle.
We must individualize each program according to the needs and characteristics of the treadmill allows you to undertake different pre-set programs that guarantee different difficulties, so don’t make the mistake ofstarting from scratch and getting to 100 in a matter of hours.
2.What is the ideal heart rate during a treadmill run?
The wrong rule of “the harder I run, the more I consume” is an important thing to know. Aerobics or interval training are the best workouts for burning fat according to the scientific data. In order to do this, you must first determine the subject’s maximum heart rate, which is the maximum number of beats that the heart can do in one minute.
The cadiopulmonary test and the exercise stress test are difficult to use in a neighborhood gym, but the literature has given us a series of formulas that we can use to determine it.
During this interval, the aerobic system supports the body, so the optimal heart rate should always be 70% to 80% of the maximum.
3.Calculation of heart rate for weight loss
The first thing we have to do is calculate our maximum heart rate. You can use some of the formulas that allow you to calculate the theoretical maximum Frequency. The HRmax can be achieved by making the subject 220-age and the Cooper Formula is one of the most commonly used.
This formula makes it possible to get the HRmax, even though the previous one is not very accredited. The formula most used in the scientific field is the karvonen formula, it allows us to get the working heart rate and draw up an intensity that is more effective.
The formula is based on getting the theoretical HRmax-HR at rest, then calculating the percentage of desired intensity and finally adding the HR at rest, measured previously.
Taking the client’s resting Frequency allows us to have an individual and therefore more reliable parameters, as this formula is more precise. The Karvonen formula is especially important for older subjects or people who have suffered from heart disease.
4. Heart rate during a walk
The rules just mentioned apply if we prefer a walk in the open area instead of the treadmill. There are real walking groups that are organized for the elderly.
A trained person walking at a speed of 7 km / h will never have the same frequency as a sedentary person. It’s necessary to settle on a percentage between 60 and 80% of the HRmax in order to maximize the consumption of free fatty acids.
5.Optimal heart rate for fat burning on the bike
Going by bike is a good alternative for a first step in an effective aerobic workout. A bike workout involves a certain amount of strength to keep the bike balanced, but it does not involve any high-intensity movements, such as those present in running or cycling, or others, such as climbing stairs or jumping.
It does not represent a risk of injury, because the bike allows you to keep your position, and there are no joints that can be damaged during a bike workout. Running at least 10/12km with an intensity of at least 60/70% of the HRmax is a good suggestion.
6. Heart rate to lose weight on the exercise bike
The role of the exercise bike is to mimic the gesture of pedaling, albeit the variations in surface and slope that can occur during a classic ride in the Cyclette. The rules to remember are the same, so it’s important to find the right amount of work and training to meet the needs of the person.
Interval training is becoming more and more popular in order to lose weight besides the traditional aerobic training. These, after training, continue to dismantle the lipids to get energy through oxidation systems and restore the energy reserves consumed at the beginning of the training, thanks to the phenomenon of EPOC.
The advantage of interval training is that it takes less time and avoids muscle catabolism, which is caused by excessive aerobic activity. The 10-20-30 protocol was drawn up in 2012 and is one of the most used protocols in running and pedaling.
The protocol is based on an initial step of 10, a moderate activity phase of 70 percent of the HRmax and an active recovery phase of 60 percent of the HRmax. We must resort to careful and thrifty planning, focused on the customer, as we have observed, because we must not improvise coaches and train at random.