Heart Rate Training for Fatloss
Heart rate training (also known as high intensity interval training, hiit, interval training, and fat burning cardio) is one of the best ways to burn more fat, boost fitness levels, and improve sports performance.
According to the heart rate monitor company Polar, the key to "getting the most out of your training and seeing results is to train at the right intensity." This includes both high and low intensities.
The most popular formula for calculating heart rate zones so you know how hard and how easy to train, is the HR max formula: 220 - age = max then you multiply your max by all the ranges you want to train in (50% 60% 70% 95% and everything in between).
The problem with this formula is that it's not customized to your current fitness level and this can be very confusing for those who experience an elevated heart rate during recovery periods.
Below you'll find a better formula to calculate your heart rate zones as well as high intensity interval training tips and videos to help you burn more fat.
Target Heart Rate vs. Heart Rate Training Zones
According to Sean O'Malley creator of Cardio Coach "the more we improve our cardiovascular system, the more efficient we become at delivering oxygen to the working muscles and the more efficient our muscles become at utilizing this oxygen.
This will result in a greater response in heart rate readings at recovery. Meaning, the better condition you are in, the faster your heart rate will decrease after high intensity work.
If you are a beginner or intermediate participant, you may notice that your heart rate stays elevated during a rest after performing a tough interval, even if you feel like you have recovered and your exertion is a Level 1 or 2.
This is why Cardio Coach uses Heart Rate Training Zones instead of specific target heart rate numbers. Calculating your Heart Rate Zones using the Basic Formula can be off as much as +/- 20 beats.
The best way to find your true heart rate training zones is by using the Karvonen formula. The Karvonen formula uses your heart rate reserve (MHR - RHR)(Max Heart Rate - Resting Heart Rate).
Here's how it works:
- 220-AGE = EMHR (estimated max heart rate)
- EMHR - RHR = HRR (resting heart rate / heart rate reserve)
- (HRR x .55) + RHR = 55% of max heart rate.
- Repeat for 65%, 75%, 85%, and 95% to get your zones
When To Do High Intensity Interval Training (HIIT)
In this video fatloss cardio expert Yuri Elkaim of Fitteru iPod Workouts explains when to do high intensity interval training if your goal is maximum fatloss and how to combine HIIT with weight training if you're trying to get stronger.
He also discuses how you can split up your strength and cardio workouts, why spending 2 hours in the gym is not smart and how to structure a 45 minute workout for maximum results.
HIIT Workout Tips & The Big Mistake To Avoid
There are more ways to perform HIIT than you can possibly imagine but the easiest way to get started is with 30, 60 or 90 seconds at a high intensity followed by a recovery interval for double the amount of time.
This is called a 2:1 work ration and is easy for anybody who has never tried HIIT before.
In this video Craig Ballantyne of Turbulence Training offers more hiit tips and he reveals the biggest mistake most people make when interval training for fatloss. It's not what you think!