Many of you want to want to know the best way to lose weight during your workouts. We visited with David Poland of XFit who told us the key to losing weight may involve doing some math before your workout.
People often wonder what type of cardio workout is best. But, the type of cardio workout you choose; running, pedaling, elliptical, is not what’s important in burning fat. The important factor is raising your heart rate.
Your heart rate during cardio should be between 60 – 80% of your maximum heart rate.
Here's a quick and easy calculation to determine where your heart rate should be during cardio workouts.
1. Subtract your age from your weight.
2. Times this number by .6 to determine your low heart rate.
3. Times the number by .8 to determine your high heart rate.
This will give you a range that your heart rate should be within during your cardio workout, called your heart rate zone.
For example: If your weight it 230 lbs. and your age is 35, subtract your age from your weight.
1. 230 – 35 = 195
2. Next, times 195 by .6 (195 x .6 = 117)
3. Then, times 195 by .8 (195 x .8 = 156)
In this example, based on a weight of 230 pounds and age of 35 years, your heart rate during cardio workouts should be within 117 and 156.
Once you determine your personal heart rate zone, you will need a way to monitor your heart rate during any cardio workout to ensure you are burning fat.
"The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.
Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:
Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate.
Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate."