While engaged in a grueling workout session, have you ever wondered what your ideal heart rate is? In other words, how many beats per minute should your heart be pumping while you’re pumping out reps of a given exercise? This article will discuss whether or not it is relevant to focus on ideal heart rate while working out.
What is your ideal heart rate to burn fat?
Research has shown that by keeping your heart rate within 55% to 65% of your max heart rate, you will be in the “fat burning zone.” Thus, you will be burning fat calories. An exercise such as jogging keeps most people’s heart rate within the fat burning zone.
Will keeping your heart rate in the fat burning zone help you burn body fat?
Depends. While you are burning fat calories while being in the fat burning zone, it depends on your caloric intake whether or not you will burn body fat. Too many people make the mistake of thinking that working out will make them lose weight. While it does help, especially with maintaining muscle mass, nutrition is the most important factor when it comes to weight loss. Regardless of constantly training in the fat burning zone, you cannot lose weight without being in a caloric deficit.
Is training in the fat burning zone the most effective exercise technique to burn body fat?
Technically, no. Here are 2 reasons why it is not the most effective exercise technique to burn body fat.
- Your body demands a challenge
The reason for that is because in order to efficiently burn body fat, your body yearns to be challenged. Just by working out in the fat burning zone, your body will adapt to that regimen; therefore, fewer calories will be burned.
- Little to no after-burn effect
The after-burn effect is when your body is still burning calories after working out. When working out in the fat burning zone, you hardly burn any calories after post-exercise. Meanwhile, when your target heart rate is within 70% to 85% of your maximum heart rate, this will cause a significant after-burn effect. Exercises like sprinting and moderate to heavy weightlifting will elevate your heart rate to that level.
Is there actually an ideal heart rate when you work out?
It depends on your goal. If you’re training to be in a marathon race, then jogging for long periods of time would be ideal. On the other hand, if you’re trying to lose weight, it is best to work out more intensely. By doing so, not only will you burn calories while exercising, but post-exercise as well.
Overall, the ideal heart rate depends on your goal. Just remember that exercise alone will not help you achieve your goal. Nutrition is just as vital, especially when it comes to weight loss.