Heart Rate & Weight Loss

Heart rate is the number of times the heart beats per minute. The heart is a muscle and it "beats" as it expands and contracts to pump blood through the body. An elevated heart rate during physical activity shows the body is exerting itself and that the heart must beat faster to meet the needs of body. Exercising at an elevated heart rate can help a person lose weight.

    Features

    • Regular physical activity that causes an elevated heart rate increases the amount of calories that are used by the body. When more calories are burned than consumed, weight loss is likely to occur.

    Recommendations

    • The Mayo Clinic recommends that at least 30 minutes of physical activity be included in a person's daily routine. Activities can be moderate or high-intensity and can be measured by the rate of heartbeats per minute. According to the National Institutes of Health, the ideal heart rate while exercising is 60 to 90 percent of the heart's maximum rate. To calculate one's target heart rate per minute, subtract the age of the individual from 220. Multiply by the desired intensity level (from 0.6 for less intense to 0.9 for more intense) to obtain the ideal number of beats per minute.

    Benefits

    • Monitoring one's heart rate while exercising is beneficial because it allows an individual to tailor her workout to the intensity level she wants. Heart rates that are in excess of the target rate can alert the individual to slow down and not overexert herself. Measuring heart rate while exercising is also a way to monitor progress over a long period of time.

    Helpful Tips

    • While exercising, check your heart rate at regular intervals and make adjustments in the intensity level of the activity to maintain the target heart rate. Activities should be fun and varied. Start with easy, less intense activities and gradually increase the intensity and duration of the activity. Always remember to wear comfortable clothing and footwear to make activities more enjoyable and reduce the risk of injury.

    Considerations

    • People at risk for coronary heart disease or other health problems should have a medical evaluation prior to starting a physical activity program. It is important to know that exercise alone may not cause an individual to lose weight. Ideally, a weight loss plan should include physical activity and a healthy diet.