Monitor your heart rate for effective Weight Loss

One of the more popular questions regarding exercise is: How hard do I have to work in order to lose weight?

A simple answer to this question can be found by determining your training heart rate zone or a range of speed at which your heart should be beating during exercise.

To get the most out of exercise, you should monitor your intensity throughout your workout. This will insure that you are working within your heart rate training zone, thus getting an effective workout without killing yourself. Working too hard could lead to injury and burnout while not working hard enough can lead to frustration when you don't see results. Below are some simple ways to monitor your exercise intensity.

Get a Heart Rate Monitor

Get a heart rate monitor!  It will monitor your heart rate throughout your workout via a transmitter worn around your chest and a watch on your wrist.

Take the Talk Test                

You should be able to carry on a conversation during your workout.  If you are breathless, or can't talk, you're working too hard!  Slow down.  Also, keep in mind that dizziness and lightheadedness is not a good sign.  If you experience this, you are overexerting yourself and should stop!

Why use a heart rate monitor?

Effective aerobic conditioning requires that you maintain your heart rate at the proper intensity level for at least 20 minutes per workout. If your heart rate is too high, your activity can become counter effective. For most people, as your heart rate exceeds 85% (the upper limit), your workout causes the body to to become anaerobic and produce lactic acids. This also burns less fat, which can cause a burning sensation and strain within the muscles. It's important to reach a level of intensity that is productive. A heart monitor will tune you into your body's internal activity level and help prevent injury.

Using a heart rate monitor can help you make sure your exercise intensity is at a level that burns fat optimally and keeps the body working aerobically (not anaerobic). A regular exercise program performed at the proper heart rate levels can help increase your metabolism. It's important that beginners do not push themselves too hard. Exercise is meant to be fun and enjoyable! The most important exercise factor for losing weight is the duration of the exercise. 

For optimum results, it's best to work out at a level that can be comfortably maintained for a longer period of time. As long as you are maintaining a comfortable intensity within your zone, you will be burning fat. Those who are just starting an exercise routine or are out of shape, should always start at a slower pace and concentrate on being able to exercise for gradually longer periods of time.

For fat burning and weight reduction the optimal zone is 55-65% of maximum heart rate. This level consists of lower intensity, longer duration exercises. For best results, increase the length of time gradually. This range is particularly recommended for those who haven't worked out for a while or if you are starting a new exercise routine. This lower intensity helps you maintain your exercise for longer periods of time safely.