4 belly fat burning heart rate Workout
The Best Heart Rate to Lose Belly Fat
If you want to increase your heart rate to burn belly fat,
focus on aerobic exercises. These exercises cause your heart to beat faster
while asking your muscles to exert lots of energy in a short amount of time.
Monitoring your heart rate is valuable because it may feel difficult to judge
if you’re pushing yourself hard enough and burning fat if you don't monitor the
number.
The Dangers of Belly Fat
The American Heart Association suggests at least
150 minutes of moderate-intensity exercise a week or 75 minutes of vigorous
exercise to foster good health. Increasing your activity level increases the
amount of calories you burn a day, which helps you burn the fat around your
belly.
The unwanted belly fat you're trying to lose is comprised of
both visceral and subcutaneous fat. The fat just under the skin, or
subcutaneous fat, that bulges or that you can pinch isn't the most dangerous
fat either. The hidden fat you can't see -- the kind doctors warn against -- is
known as visceral fat. This is fat that gets packed around organs like your
heart, liver and kidneys. Carrying more visceral belly fat increases
your risk of coronary heart disease, insulin-resistant type 2 diabetes, high
blood pressure and stroke. The American Heart Association suggests
at least 150 minutes of moderate-intensity exercise a week or 75 minutes of
vigorous exercise to foster good health. Increasing your activity level
increases the amount of calories you burn a day, which helps you burn the fat
around your belly.
The unwanted belly fat you're trying to lose is comprised of
both visceral and subcutaneous fat. The fat just under the skin, or
subcutaneous fat, that bulges or that you can pinch isn't the most dangerous
fat either. The hidden fat you can't see -- the kind doctors warn against -- is
known as visceral fat. This is fat that gets packed around organs like your
heart, liver and kidneys. Carrying more visceral belly fat increases
your risk of coronary heart disease, insulin-resistant type 2 diabetes, high
blood pressure and stroke.
Calculating Your Maximum Heart Rate
Physical activities cause your heart to beat at different rates
-- depending on the intensity. Running will cause your heart to beat faster
than walking. Carrying groceries up five flights of stairs requires your heart
to work harder than if you were walking down the stairs empty handed.
To understand if you’re
training intensely enough, you need to know how to calculate your heart rate
max. Don’t worry, it’s not calculus. To determine your heart rate max, subtract
your age from 220. If you’re a 40-year-old female, that means your max heart
rate would be 180 beats per minute (220 - 40 = 180.) If you’re a 50-year-old man,
your max heart rate would be 170 beats per minute
Percentages
of Your Max
nce
you know your max heart rate, you’ll better be able to determine the intensity
of your workout and whether you should increase it a bit or back down a little.
According to The Center for Disease Control, exercise is considered
moderate when your heart rate stays between 50 and 70 percent of your heart
rate max. For a 50-year-old man, to maintain moderate intensity exercise he
would need to keep his heart rate between 85 and 120 beats per minute.
Your workout is considered vigorous once your heart rate lands
between 70 and 85 percent of your heart rate max.
Read More: Cardio Heart Rate Zones
Start Slow
and Improve Over Time
Of course, increasing the
intensity of your workout and pushing your heart rate over the 70 percent mark
will increase the calories you burn. However, if you’re new to an exercise
regimen this isn’t a good idea. The American Heart Association suggests
those just starting to exercise should aim for 50 percent of their heart rate
max and slowly, over a few weeks, increase that rate. Starting too fast can
lead to discouragement, an early burnout or injury. Take it slow at first and
focus on making consistent gains.
Interval
Training for Fat Loss
As you get accustomed to exercising more and your heart gets
stronger, you can add in interval training to burn more belly fat. HIIT
Training, or high-intensity interval training, is a great way to turn up your
metabolism, turn on fat-burning responses in your body and ultimately shred those
pounds padding your belly.
This style of training will have you rotating between
exercises that ramp up your heart rate and exercises that bring it back down.
One way to do this is to spend 30 seconds exercising at a high intensity level,
such as sprinting, and then spend 60 seconds exercising at a lower intensity,
such as walking.
For example, gradually increase your heart rate up to 50 to 65
percent of maximum over about 10 minutes of warming up. Then make your first
exercise keep your heart rate between 50 and 65 percent of your maximum heart
rate for about two minutes. For the next minute, increase your intensity,
taking your heart rate up to 75 to 85 percent of maximum. Continue alternating
these levels of intensity for 20 to 25 minutes.
Article Source: livestrong.com
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