As technology has evolved in our society, one thing you can bet on is that Americans are more overweight than ever. In fact, a February 2020 US News and World Report article shows frightening data. In the year 2000, 30.5% of Americans were considered obese. Obese is considered having a Body Mass Index (BMI) of 30 or higher. Click here to calculate your BMI.
The current data has worsened. The US News and World Report revealed the obesity rate during 2017-2018 was 42.4%. Yes that is right, 42.4% of Americans were considered obese during this time frame.
Multiple factors go into weight loss. Exercise must be a component of a plan for prolonged weight loss. One factor that is oftentimes overlooked is the ideal heart rate range to promote weight loss. Read on please!
Why Should We Care About Target Heart Rate During Exercise?
Most of us want to get the most benefit of an exercise in the shortest period of time possible. We are all crunched for time in our busy lives.
Depending on the heart rate level, different systems of the body are working to allow you to continue with the exercise. If you are going to exercise, then you should have a goal in mind. If the goal is weight loss, the heart rate target is much different than if you are trying to increase your strength and power with a 100 yard dash.
What is a Target Heart Rate?
Quite simply when we exercise our heart rate will increase. The heart is working harder to pump blood to targeted areas to allow muscle function and lung function to keep up with the demands of the exercise.
Well of course the heart will work harder during exercise, we have known that since elementary school. But what should the heart rate be during exercise? Well, as with everything in life, the answer is…it depends! What is our goal with the exercise? Is it weight loss, performance increase, cardiovascular function, or a combination?
What are Different Target Heart Rates?
We measure heart rate in terms of the number of heart beats/minute needed to sustain the activity. Sitting on your couch watching NetFlix requires much less effort from you heart than running a 10k on a Saturday morning.
Now, in order to find your specific target heart rate you must do the following:
- First, it helps to know your resting heart rate. Find your pulse (inside your wrist, on the thumb side, is a good place). This is your radial pulse. You can also take your carotid pulse on the side of the neck. Alternatively you can purchase a heart rate monitor strap to make this a much easier process.
- Then count the number of beats in 30 seconds and double it—that’s your resting heart rate. The average resting heart rate is between 60 and 100 beats/minute, the more fit you are the lower your resting heart rate.
- Continuing on…your maximum heart rate is determined by subtracting your age from 220. For example, I am 50 years old. My maximum heart rate is 220-50, or 170 beats per minute. There can be other variables to determining your maximum heart rate, but let’s keep it simple for now!
- Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate. My target heart rate range would then be 85 beats/minute (50%) up to 145 beats/minute (85%).
OK, Now What About for Weight Loss?
To put it simply, when we are trying to lose weight we want our body to use fat stores for energy instead of sugars or carbohydrates. Well that makes sense, right? But how do we get there?
The good news is that less vigorous exercise leads to fat burning. Your fat-burning heart rate is at about 70% of your maximum heart rate. So if we follow my 50 year old example…70% of my maximum heart rate is 119 (70% of 170). Great, now I know that if I want to target weight loss my heart rate needs to be approximately 119!
Please understand that exceptions can always occur, such as taking medication that affects your heart rate. You should consult your physician for more details if you are taking this type of medication.
Conclusion
You now understand how to take your heart rate, how to calculate your max heart rate, and how to find your target heart range for weight loss. In next week’s blog, I will dive into different types of exercise which can safely lead you to the target heart rate for fat burning!
iMove TelePT is here for you. Our advanced physical therapists will get you on the right track, all while you are in the safety and convenience of your own home. For more information, contact our Founder and Physical Therapist Dr. Michael Gorman at mgorman@imovephysicaltherapy.com or message him at (636) 578-3649.