How To Lose Weight Tips: Doing Sports and Losing Weight/Heart rate

How to lose weight? What need to know about losing weight? What need to know about doing sports and losing weight? And about heart rate?

Heart rate index is important while working out. The heart rate during exercise is an indicator of intensity, or in other words how hard you are working. As you get fitter, your heart rate should decrease for any given exercise workload. During exercise, your heart rate will depend on the intensity of exercise, your fitness level, and your maximum heart rate (which may also depend on your age).

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:

• Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
• To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:

Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:

Target Heart Rate = ((max HR − resting HR) × % Intensity) + resting HR example
220 - Age = Maximum Heart Rate

For example, Amanda is 40 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Amanda’s training heart rate zone will be 127-138 beats per minute:
Amanda's Minimum Training Heart Rate:
220 - 40 (Age) = 180
180 - 75 (Rest. HR) = 105
105 x .50 (Min. Intensity) + 75 (Rest. HR) = 127 Beats/Minute
Amanda's Maximum Training Heart Rate:
220 - 40 (Age) = 180
180 - 75 (Rest. HR) = 105
105 x .60 (Max. Intensity) + 75 (Rest. HR) = 138 Beats/Minute

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