Did you know that you can find tune your weight loss by using a simple tool called a heart rate monitor?
You can actually choose what percentage of fat you want to lose.
As a quick example of what you can do when setting target zones on your monitor, you get to decide if you are going to burn off 50% fat during a session or during that SAME session you could increase your fat burning up to 55%.
By plugging in your information and selecting your desired “zone” – the heart-rate monitor will signal you when you are exercising above or below your desired set point. Kind of like having a mini, nagging, trainer on your wrist.
Don’t worry about it being too complicated to do – it isn’t. It’s no more complicated than setting your alarm clock.
Practical Fat Burning Uses
Maybe you believe the only people who truly NEED a heart rate monitor are those intense athletes that run in marathons or ride their bikes up crazy mountains. It is true they will use them to improve their abilities – you too can use them to optimize your weight loss even if you are just starting out with a walking program.
Starting a walking program when you haven’t exercised in a while usually means you will be starting out slowly and for short periods of time. A heart-rate monitor can increase your calories burned even if you are only walking for 15 minutes at a stretch.
All you need to do is set your monitor up for the “fat-burning” zone then go for your walk. If your pace falls below – your monitor will alarm so you will speed up. Also – if you walk too fast, it will beep so you slow down and maintain the optimum fat burning at about 65% – 75% of your calculated maximum heart rate. This way you can be assured that the number of calories being used are burning off stored fat for fuel.
Using a monitor is much more effective than just taking your pulse or using a RPE scale (Rate of Perceived Exertion)
The effort you put out is directly tied in with your heart rate. Simply stated; the harder you work, the harder your heart works to pump blood to your lungs to get rid of CO2 and fill up with oxygenated blood that is then sent to your muscles and organs.
The harder you work the faster your heart beats.
How to use Your Heart Rate Monitor to Lose Weight
Calories are a measurement of energy and burning calories is how we get the energy to move. Energy is produced by many different ways in the body including energy stored in the muscles called ATP. If you want to burn off stored fat you need to be sure to provide lots of oxygen to your body because this chemical process requires oxygen to be present to burn off fat.
Using your hear rate monitor and scheduling your “zone” workouts (the instructions to set these up come with your monitor) for different zones on different days, you can maximize your fat loss.
You can also set up your target zones to put you into a calorie deficit so you start to burn fat when you are resting. This will effectively increase your metabolism and improve your overall weight loss efforts.
Of course burning fat and losing weight are only the tip of the benefits you get when you use a heart-rate monitor. You will also improve your respiratory and cardiac vascular fitness as well and increasing your metabolism and muscular response.