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Find Useful Tips and Solutions for Health and Fitness Here
How Heart Rate Help Your Fat Burning
Are you someone who seeks to achieve the perfect shape and size? Is that extra bit of belly fat snatching your sleep away? Then you must be putting your best effort to burn the fat off by hitting the gym floor every now! However, you are fooling yourself to think that the harder you workout the more fat you burn. That’s not true! In fact, your fat burning zone might be lying in a rather low heart rate. All you need to do is to figure out the sweet spot where your heart rate helps your fat burning. So, be wise and find out your fat-burning heart rate. And your exercises will be more effective for you to lose weight. What Is The Fat-Burning Heart Rate and Fat-Burning Heart Rate Charts. How to Calculate and Find Your Fat Burning Zone? How to Measure Heart Rate? How Should I Workout? What Is The Fat-Burning Heart Rate? Now, you must be wondering what, on earth, is the fat-burning heart rate! If it sounds alien to you, let’s scratch the surface and dig in. The fat burning heart rate is that particular heart rate where your body gathers its required energy from the fat storage. At this point your body burns the stored fat rather than calories and therefore results in an effective weight loss. However, you must be aware of the fact that your fat-burning heart rate is not your maximum heart rate. Your maximum heart rate is the maximum times your heart beats while working out. Fat-Burning Heart Rate Charts Needless to say, the fat-burning heart rate has everything to do with your age. As you grow older, your fat burning heart rate zone retards along with your maximum heart rate. Often on a treadmill you may come across a chart that elaborates the variable heart rates and fat-burning heart rates. This is to help you attain the fat-burning zone that suits your age. For example, if you fall in the age group of 28 to 32, your average fat-burning heart rate will be around 133. Down below, is a chart showing the average fat-burning heart rates of people of different age groups. Age Group Fat-burning heart rate in beats per minute (average) 18 – 22 140 23 – 27 136 28 – 32 133 33 – 37 129 38 – 42 126 43 – 47 122 48 – 52 119 53 – 57 116 58 – 62 112 63 – 67 109 68 – 72 105 How to Calculate and Find Your Fat Burning Zone? Basically, your fat-burning heart rate is assumed as the 70% of your maximum heart rate. Most people know how to measure body fat percentage, but now the question is how do you find out your fat burning heart rate zone by yourself? For this, you first need to determine your maximum heart rate. No matter how complicated it may sound it’s rather simple. Here are a couple of steps you can consider: Subtract your age from 220. Suppose, if your age is 20, your maximum heart rate will be (220 -20) = 200 beats per minute. Calculate the 70% of the maximum heart rate, i.e. 200 x 70% = 140. How to Measure Heart Rate There are quite a variety of ways you can measure your heart rate. The most basic way is to track the pulse beats with your fingers. Apart from that, there are a few tools and machines that will help you measure your heart rate properly. Here we brief some of them. 1.Heart Monitors At the onset of your effective weight loss program it’s a great idea to keep a track of your heart rate all the time. Therefore, you can pick a well-fitted wrist tracker. It is a simple heart monitor that you have to wear just like a wristwatch. Basically, it functions by calculating your pulse beats. With this tool you can easily point out your fat-burning zone. Another very effective heart monitor is a chest tracker. If you are an athlete and want to take your fat-burning goal a notch higher then this is the right choice for you. It has a trap that sticks around your chest area to directly measure the heart beats. 2.Activities Trackers and Watches If you are a new-age fitness freak, you must have heard about activity trackers. These activities trackers and watches have stormed the market in recent times. Such a tool functions by counting how many steps you’re taking during a day, and obviously it also counts your heart rates. 3.Body Fat Scales However, if you are into a strict fitness regime, you must consider measuring your body fat and heart rate along with the body weight. This is exactly what a smart body fat scale does through its sensor. A few smart body fat scales that are thoroughly available in the market, can measure the heart rate. Some well-known mentions in this regard, are Withings Body+, Ugramo Fit Pro.They also give you an advice or a level for your heart health Ugramo Fit Pro - Smart Body Fat Scale Heart Rate and Balance Detection 16 Body Composition See data with large screen Smartphone App Connection KNOW MORE! These tools work using a bioelectric impedance method where an electrical charge flows upward through your blood circulation and enters your heart. As soon as the heart beats the impedance value changes measuring the heart rate and the heart index. Studies reported that the resting heart rate data as measured by Ugramo Fit Pro body fat scale is almost accurate to that of the oximeter tests currently available in the market. The results vary within a range of ± 3 which you can consider quite accurate. How Should I Workout? Naturally, you must be thinking is it that hard to hit the fat-burning zone? The answer is “No”. It’s actually quite easy. All you need to find out is the right workout methods. The basic rule is to monitor the heart rate as you already know. Along with that, you can choose your exercises as per your physical abilities. Some simple workout ideas to get into the fat-burning rate: Indulge in playing tennis, not in a very hardcore manner though. Try simple running or jogging every alternative day. Join aerobics classes for moderate body movement. Try swimming for a great cardio. If you’re into resistance trainings, consider having breaks to neutralize the heart rate. In conclusion, you must always maintain a healthy heart rate in order to burn the excess body fat and therefore, achieve that perfectly toned structure. Also, put a healthy smile to feel healthy from inside and out. Hot Topics You Might Also Like How to Boost Your Immunity System If you find yourself falling sick frequently, feeling fatigued or other unidentified symptoms start showing up... read more >> How to Measure Your Body Fat Percentage If you are a sportsman or related to some sort of profession that requires a lot of physical activities, you... read more >> How to Measure Your Heart Rate Quickly You might have noticed that many fitness equipment and sports watches can track your heart rate... read more >>
by Sandra Lee on March 31, 2020
How to Measure Your Heart Rate Quickly
Fitness is an important part of health and if you do regular workouts, you might have noticed that many fitness equipment and sports watches can track your heart rate. Ever wondered why? Monitoring your heart rate during workouts not only maximizes your physical potential but also detects any developing health problems such as Arrhythmias. So, even if you’re not an elite athlete, knowing your average heart rate can give a phenomenal amount of insight into your overall health. And, if you don't like the idea of wearing those "icky" straps to measure heart rate, here’s an easy way how to check it manually. Part 1. Traditional and Manual Way to Check Your Resting Heart Rate Part 2. Measure Heart Rate by Devices Part 3. What is the Normal or Ideal Heart Rate? Part 4. Need to See a Doctor When These Happen? Part 1. Traditional and Manual Way to Check Your Resting Heart Rate Measuring heart rate provides a real-time snapshot of your cardio muscle function. Perhaps, any change from the average heart rate can indicate a health problem. For instance, fast pulse signals dehydration or an infection. In emergencies, the pulse rate determines whether the person's heart is pumping or not. So, while checking your resting heart rate, don’t forget to check the rhythm of your pulse too. The heart beats normally at a steady rhythm just like a clock; tick-tock, tick-tock. However, an unsteady or uneven rhythm is a sign of trouble. 1.Check Pulse on Wrist Find your pulse by placing the pointer and middle fingers on the inside of your wrist just below the thumb. Press firmly to feel your pulse. Do not press so forcefully that you interfere with the pulse rhythm. Once you can feel your pulse, count the number of beats for 15 seconds. Multiply the total number of beats by 6 to get your heart rate. For example, 20 beats in 15 seconds give a heart rate of 80 bpm (beats per minute). Warning: Never check your pulse with the thumb, as the artery in your thumb can interfere with your reading. 2.Check Carotid Pulse Place your index and middle fingers on your neck, in the soft hollow area just beside your windpipe. Press gently until you locate the pulse. Once you find the pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4, that’s your heart rate. Warning: The neck arteries are delicate and sensitive to pressure. Do not take pulses on both neck sides at the same time. It can slow the flow of blood to the brain and lead to fainting. Part2. Measure heart rate by Devices Though the manual traditional methods aren't all that tough, there are other easier and potentially more accurate ways to measure your heart rate. Of course, the most accurate reading comes from a lab test or other clinical method. But since many don't have access to those methods, here are some devices that will work just fine. But this is usually medical equipment, which is less commonly used by individuals and families. 1.Heart Monitors Holter monitor - It is a small, wearable electrocardiogram device that keeps track of your heart rhythm as long as you wear it. Over that time, the Holter monitor continuously measures and detects irregularities in your heart rhythm that an electrocardiogram cannot detect. Event Monitor - Similar to a Holter monitor, this device is worn on the body but it's only activated once an episode begins. You need to push a button to record the heart’s activity. Chest Strap – Being cheaper than Smartwatches and other methods, it is probably the most economical way to measure your heart rate. It works by reading the small electrical signal that your body sends whenever your heart contracts while pumping. Perhaps, a chest strap tends to be more accurate than Smartwatches. However, you may find it uncomfortable wearing it as it is wrapped tightly around your sternum. Also, it is tough to adjust a chest strap while in motion. 2.Smart Body Fat Scale If you’re exercising regularly and making healthy food choices to lose weight, measuring body fat is equally as important as measuring your overall weight. Not only that, but some Smart body fat scales can also even measure your heart rate. The Ugramo Fit Pro Smart Body Scale measures heart rate and heart index using a bio-impedance test. Users could not only their body index data =, but also heart, balance together. When current flows through the blood to the heart, the heartbeats and changes the impedance value, which calculates the heart rate and heart index. The resting heart rate data and its accuracy of the Ugramo Fit Pro body fat scale are the same as those of the current oximeter tests on the market, ± 3 or so. Ugramo Fit Pro - Smart Body Fat Scale Heart Rate and Heart Index Detective 16 Body Data: Weight, Body Fat, BMI... Large VA Screen to See Main Data 4 Sensor with ITO Panel Know More! 3.Activities Trackers and Watches Heart rate is an essential metric and tracking it is pretty easier with activity trackers and Smartwatches. With an inbuilt heart rate monitor, they offer a very convenient way to measure your heart rate quickly. Some famous names being Fitbit, Apple Watch and Garmin that can measure your heart rate at all times of day while during exercise, typical daily activities and even while you're sleeping. Surprisingly, the Apple Watch Series 5 can also generate a PDF report of your heart rhythm so that you can share it with your doctor. 4.Treadmills & Elliptical Machines These exercise machines not only crunch your calories and calculate your distance but also measure your heart rate. While elliptical machines are designed to provide a complete, effective cardiovascular workout, they have heart rate monitors too. You can check periodically to see whether you've reached and are maintaining a good pulse rate. 5.Headphones One of the latest inventions for measuring your heart rate is headphones. Nowadays, there are many brands offering headphones with built-in optical heart rate trackers. Even though you may find them more expensive than other kinds of monitors, they are a great option especially if you want to comfortably and accurately track your heart rate during exercise. 6.Smartphone Apps Another easy way to monitor your heart rhythm! You don't need a heart rate monitor or Smartwatch to measure your heart rate; there are Smartphone apps that take advantage of your phone's camera and flash to give you a reading. Some popular ones are Cardiio, Cardiograph and Instant Heart Rate App. The Cardiio app enables heart rate monitoring for free. Simply place your finger over your Smartphone camera flash for a few seconds and wait for the results. According to research, a Smartphone app can accurately detect an irregular pulse in people with Atrial fibrillation by analyzing signals recorded with their iPhone. Part 3. What is the Normal or Ideal Heart Rate? For many adults, a normal heart rate is 60 to 100 beats per minute. Also known as the resting heart rate, it is the number of heart beats per minute while at rest. Athletes may have a higher resting heart rate. When you are exercising hard, your heart rate may rise to 160 beats per minute or even more, but this is normal. However, a normal heart rate varies from person to person. It rises as you get older, when you’re in stress and when you’re sick. Also, other factors can make your heart beat faster like caffeine, nicotine, recreational drugs and some kinds of medications such as beta-blockers. Part 4. Need to See a Doctor When These Happen? Your heart is one hard-working organ that beats more than 100,000 times daily. And it’s essential to take care of it. If you have a heart rate of over 100 bpm when you’re resting or you’re experiencing chest pain with a heart rate lower than 60 bpm, visit a doctor immediately. For those without known heart disease, it can be tricky to know when to see a cardiologist. Here are some symptoms to call a doctor. Sudden anxiety Chest pain Palpitations Dizziness Weakness Headache The heart is an important organ of the body and you cannot be too lax in taking care of it. Monitor your heart rate today!
by Sandra Lee on December 26, 2019
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