Burn fat with the Karvonen formula
February 21, 2009
Most often, people embark upon exercise to lose the extra fat. You can do cardiovascular exercises and still not lose enough weight. The reason is that it depends upon the duration and intensity of your cardio that determines how much fat you burn.
The math is simple. Calories in minus calories out is the amount of calories that are deposited as fat. If you have more calories out than in, then you will use up the stored calories or fat.
You can make use of the Karvonen formula in order to make the most of your workouts.
What is your heart rate?
Before you know what Karvonen formula is, you will need to know about your heart rate and how it is related to burning fat.
Duration and intensity of your cardio exercise will determine if you are using fat as energy. Your body does not begin to burn fat as soon as you start exercising. As a result, you will have to maintain the intensity of your workout if you want to burn some fat.
Your heart rate will tell how intense your workout is. You heart rate will increase as you exercise. When your muscles work, they will require more oxygen and hence more blood and hence the heart starts pumping faster and the heart rate increases. However, if you increase the intensity too much then your muscles will start anaerobic glycolysis. So, your heart rate should not get too high.
The Karvonen formula
Because you need to know in what range your heart rate should be, you will need the Karvonen formula. Resting heart rate is RHR in the formula.
Lower limit: 220 – Age – RHR × 70% + RHR
Upper limit: 220 – Age – RHR × 85% + RHR
Your heart rate should be within these limits for a minimum of 20 minutes to ensure that your fat will burn.
Keep an eye on your pulse
You can utilise any type of heart rate monitor to measure your pulse. There are varieties of styles and you can choose any depending upon your need.
Cardio
Anything that will cause your heart to beat faster is cardiovascular exercise. Whether you are running, walking, swimming, even cleaning your house, it is cardio.
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