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Target Heart Rate for Weight Loss: Calculate Yours!

For real fat loss it's best to know what your target heart rate for weight loss is. There are so many gadget and gimmicks available on the market for those who want to lose weight. An effortless and easy way of fat-loss would be ideal but such a programme would not give any significant and desirable changes in body composition.

I have always been very sceptical about those “magic” belts, pants and other sophisticated equipment. In fact, most of the “magic” devices fail to produce any of the promised results when tested in properly controlled scientific tests and studies. For those who are looking for quick and easy weight reduction aid, I am sorry to disappoint you, but there is none.

For those who have come to terms with reality and started training but still love gadgets, I would recommend getting a heart-rate monitor. Used mainly in endurance type of training, this tiny device-chest strap with a transmitter and a wrist watch receiver, for some of us might be still only associated with professional training.

There is nothing more misleading however. A Heart-rate monitor is excellent help for those who trains to lose weight. In some ways, monitoring your heart beats might also become your motivation or inspiration for training.

target heart rate for weight lossHeart rate monitors allows your training to be more specific, in ways that allow you to control the intensity of your workout and stay within the target zone. Your target heart rate for weight loss zone is based upon your heart rate and is defined at 70% to 85% of an individual’s maximum heart rate.

To calculate an approximation of your maximum heart rate - simply subtract your age from 220.

Let’s do an example for a 30-year old. Maximum heart rate 220 - 30 = 190

Target zone lower limit is 190 x 70% =133 beats per minute
Target zone upper limit is 190 x 85% =162 beats per minute

Information taken from the calculation above shows us that the individual should train within 133-162 heart beats per minutes to stay in target heart rate for weight loss.

For some beginners or overweight people staying in training might be simply too difficult. The minimum intensity should be 60 % of maximum heart rate; however health benefits even occur at intensities lower than those needed for aerobic conditioning.

We found heart monitors particularly useful during interval training where you can be very precise about intensity during specific bouts of activity and the correct target heart rate for weight loss. We would highly recommend interval training and use of a heart rate monitor for weight-loss or beginners and following a healthy proven diet system, such as Burn the Fat, Feed the Muscle for faster results.