How to calculate optimal fat burning heart rate

For a really effective endurance workout that burns fat without exception, it is extremely important that you in your ideal target heart rate (in the area of lipid metabolism) for weight loss workout. Optimal fat metabolism training will be held at 60 to 70 percent of maximum heart rate, in sports science, this area is as basic or as extensive endurance endurance known.

First, the maximum heart rate is calculated with this formula:

220 - age = maximum heart rate

Example: A man of 30 years:
 
220-30 = 190 maximum heart rate

The optimal fat burning takes place at 60 - 70% of your maximum heart rate !
Formula:

Optimal fat burning heart rate = maximum heart rate * 0.6
 
or

Optimal fat burning heart rate = maximum heart rate * 0.7

Example:

Optimal fat burning heart rate = 190 maximum heart rate * 0.6 = 114
Optimal fat burning heart rate = 190 maximum heart rate * 0.7 = 133 
 

Training:	Energy supply:	Heart rate (% of HRmax *)	Pulse of:	Pulse to:
Lipid metabolism	Aerobic **	60-70	114	133

(* HRmax = maximum heart rate, aerobic = oxygen Empire **)

Calculate your optimal fat burning heart now and take the values ​​in the table below:

HRmax = 220 - your age = ___________

Pulse by HRmax x 0.60 = ___________
Pulse to: HRmax x 0.70 = ___________
 

Training:	Energy supply:	Heart rate (% of HRmax)	Pulse of:	Pulse to:
Lipid metabolism	Aerobic	60-70

Now you have calculated your personal fat burning heart rate and can now work out for him.
This calculation is for all amateur athletes and amateur athletes for an ideal diet.
Should you now be a professional athlete or a marathon under 3 hours to run, then come for the measurement of heart rate with a lactate threshold test in question. This test gives very accurate results but is expensive, complicated and really only recommended for athletes. For recreational athletes, the above formula, however, sufficient perfectly.

5 effective sports allow you to burn much fat

Undoubtedly the best sports that are particularly effective for burning fat during weight loss are, are fast walking (walking), walking at a moderate pace, cycling, swimming and skating (rollerblading). It should of course be paid special attention to health aspects to ensure a possible joint-gentle and safe workout.

Fast walking / walking:

Especially for beginners or those returning to sports is (walking) fast walking very well, the benefits are clear: easy on the joints, fresh air with plenty of oxygen to the body and the muscles. Equipment as rich a few sensible sports shoes. you even can have a family fitness program and walk with your family!

Running:

Running is a simple sport that is innate in us running, and so anyone who is healthy and has two legs begin without much prior training and consuming expensive training sessions to now. Equipment as rich a pair of decent running shoes and a tracksuit.

Cycling:

For people who are untrained sports, cycling offers a very good starting place to sporty active again. It is not as strenuous as running and has the advantage of a longer distance to cover and see more of nature. 60% to 70% of body weight can be absorbed by sitting on the saddle, while you not only train your leg muscles, but it will stimulate the muscles in the back area, which provide a healing blood flow and thus may even prevent back pain.

Swimming:

Swimming improves circulation throughout the body and brings the heart and circulation going, swimming is still very easy on the joints and it is almost all muscle groups trained. Swimming consumes a lot of calories, and especially promotes fat burning. The water massages the body and triggers, particularly in the backstroke, tension in the neck, shoulder and back muscles.

Skating:

The popular sport on roller skates, which requires a high degree of coordination and agility. Together with your partner or friends it is just more fun, fitness and fat burning to his roles in the great outdoors to exercise. Several kilometers are quick to back down and burned some calories. The smooth movement and the gentle rolls are the major benefits of skating.
Practical training tips:

If it is cold and wet outside, work out your fat burning on a stepper in the gym, there are so busy pretty much all muscle groups and the training is very easy on the joints.

Change the sport in between, just enough at the beginning of 1-2 x per week of jogging, then switch to another form (eg, cycling). So your training is guaranteed to never be boring.

Genuflection

A very complex exercise, fitness, with the coordination of several muscle groups are trained simultaneously, is the squat. The feet pointing slightly outward and are placed shoulder-width apart. Point of the exercise is to strengthen the legs, while the back should remain as upright as possible. The buttock is first pushed to the back and then bend both legs at the same time down to the buttocks is level with the knee. Warning, this may not extend beyond the toes, the knees out.

Push-ups for the arms

An exercise that has proven to be extremely successful in the past, the push-up tight for the triceps. In this exercise, there are again variations. Thus trained in this form with wide grip push-ups a little more chest muscles. If, however, the arms close to her body, so that the elbows tight, so you use much more the upper arm muscles.

Push-ups on the forearms

An advanced and highly demanding fitness exercise for stabilization of the shoulder girdle is a push on the forearms. Here is a good body tension, the basic prerequisite for the correct version, that does not mean going into the hollow back and hang the body does not have. The abdominal muscles and lower back muscles are tense during the entire fitness exercises.

Lower back

Strengthen the takeoff, so strong and your lower back, buttocks and butt muscles. The fitness exercises for mobilization and stabilization to back pain occurring at all. Both legs are made, the hands are placed next to the buttocks. First, the lumbar spine with the aid of the abdominal muscle tension is pressed against the ground. Thereafter, the lift of the pelvis, the thigh to form a line.

Rectus abdominis muscles

The abdominal pressure, or even English. Chrunches is a very effective exercise for the rectus abdominis muscles to exercise meaningful and effective. The spine lies flat on the floor and the legs are bent. The new approach is the head upright as possible to lift up, it's enough of a height of 10cm, to draw a distinct feel in your stomach muscles. The exercise for a fast sixpack.

Chest and arms

A very demanding fitness pushup exercise it can be trained chest, arm, shoulder, abdomen, back, buttocks and leg muscles. The push-ups are easier to perform when the body takes on the toes resting on the knees, this is the knee pushup. In this fitness variation about 50% of their body weight rests on the arms, however, there are conventional push-up about 70%.

Outside leg

They especially like the fitness exercises for the inner leg (adductor) and the leg outside (abductor) of women performed while lying down, as they put much emphasis on experience, of course, beautiful legs. Please remember to train both sides equally, so that no muscular imbalances (imbalance).

Inside leg

The training for the inside leg helps you to beautiful, round and shapely legs. The fitness exercise, the couches in the running, promotes the growth of the adductor muscles and is good for tightening your skin. To train a really nice and very aesthetic shape of your legs.

Lateral abdominal muscles

To train the lateral abdominal muscles is very important for a nice toned stomach and a great sixpack. Hereby is the design of fitness exercise as shown in the previous abdominal exercise, but this is the right elbow towards the left knee out. Always breathe out when your body erect and possible through the mouth. (Avoid forced breathing)

Butt muscles to train

The training for the butt muscles allows you to get a nice, round and shapely butt. The fitness exercises that are in the running, promotes the growth of Pomuskeln and is good for firming the skin and shapes the buttocks especially nice and round.