Start off with a limited quantity of foodYour body has a lot of choices with regards to fuel holds. It can consume off Carbohydrates, Fats and even Proteins, as fuel, and give that energy that empowers you to perform different exercises. Your body’s decision of save relies upon the seriousness of the movement you’re performing. For typical errands and different substantial capacities, the human body likes to consume off Glycogen holds that are removed from Carbohydrates. However, for exercises that are all the more actually requesting, the body can switch over to your fat stores or the fat in your food or under extraordinary condition, it can change to utilization of fit weight!
So the inquiry is how does pulse decide fat utilization and what is the pulse for fat consuming?
The pulse assumes a significant part in figuring out what sort of action you’re participating in. The body utilizes different triggers too yet pulse is a significant factor. Physical activity is all about energy expenditure. When the activity becomes more strenuous, your body demands a higher energy and a higher Calorie loss. The energy extracted from Carbohydrates (Glycogen) stands at 4 Calories per gram. Same is true for Proteins as well but in the case of Fats, this energy output becomes 9 Calories per gram. For this reason, at times of peak physical activity, your body switches to a Caloric dense alternative to provide more energy for the activity you’re engaging in.
Rigorousness of an activity is determined by heart rate. To enable your body to switch to your fat reserves, you have to maintain your heart rate at a certain range. To understand this in detail; firstly you’ll have to calculate your maximum heart rate.
A straightforward recipe to do this is:
Max heart rate = 220 – (Age)
Now that you have your maximum heart rate, the rest of the discussion will be done in terms of %age of your maximum heart rate. Here are some of the training zones:
Warm-up Zone: 50 – 60% of HR(Max)
This is a very good training zone for people who are just starting with some physical activity. There’s no strain on the heart and the risk of injury at this HR is very low. At this level, 75% of the Calories come from Fat.
Fat Burning Zone: 60 – 70% of HR (Max)
The percentage of Calories that come from Fat are almost the same (80 – 85%) but since the training is more vigorous, you lose more overall Calories from other csources as well. Activities like brisk walk, jogging and light cycling come under this category.
Endurance Training Zone (Aerobic): 70 – 80% of HR (Max)
The percentage of Calories that come from Fat fall in this zone (50 – 60%) but overall, you lose more Calories. This zone is very beneficial for cardiovascular health, respiratory system and muscular endurance.
Performance Training Zone (Anaerobic): 80 – 90% of HR (Max)
The percentage of Calories is almost same as the Endurance Training Zone (50 – 60%) but overall, you lose more Calories. High intensity weight training falls in this category.
It becomes clear that the ideal fat burn heart rate is in the range of 50 – 70% of your maximum heart rate. You can keep track of your heart rate during your training sessions by wearing a Heart Rate monitor with some sort of external display. This will give you a good idea which zone you’re hitting and what your target should be.