Cardio Activities and Heart Rates
Find the appropriate heart rate for
your training goals.
A couple of years ago I used to run with 160 to 180 heart beats
per minutes,
becasue I thought it was tough training.
At that time I didn´t burn fat, but my endurance didn´t become better either.
The reason for this was that when my pulse was too high, I only stressd my
body.
In other words, if you go over 170 beats per minute, you are competing and
not training.
Training is not the same thing as competition.
After a
hard competition your body needs a few days recovery.
Continuing with
the next traning on the next day just leads to overtraining.
Find the appropriate heart rate for your goal in the table below.
Table: Cardio Activities and Heart Rates
- 120 to 140 beats / minute
Fat burning heart rate.
Appropriate heart
rate for weight loss.
- 140 to 160 beats / minute
Endurance training
only.
Muscles might become thinner but will not lose much fat.
- 170 to 200 beats / minute
Only during competitions.
Not good for training -
Harmful.
This heart rate table is for persons in their twenties.
The older you are, the lower your heart rate should be.
For Example: If you are 45 years old, 100 to 120 beats / minute are sufficent
for weight loss and 140 beats is the upper limit for endurance training.
