Q: What is the difference between the “fat burn” and “cardio” settings on a treadmill? If I’m looking to lose weight, am I limited to only the fat burn programs?
A: I am asked this question at least once a day – no exaggeration. The truth is… Absolutely not. Exclamation point. The cardio machine programs were designed to give you options, to help you out if you are sans trainer, and to point you in the right direction. Each program was designed for a special purpose, sure, but there are health-related benefits and training advantages to each program no matter what your goals.
The main difference between the fat burn and cardio settings on those machines has to do with heart rate. If you’ve tried similar programs in the past, you’ll remember that you probably had to give the machine your pulse – either by strapping something to your chest or holding your palms on the silver handles. Or by making up a number just to get the machine moving (yes, I’ve see you do it!). In all honesty, if you choose the fat burn program because you want to lose fat, then it’s to your advantage to give an accurate heart rate.
That being said, what is Heart Rate?
Literally, heart rate is the number of times the heart beats per minute (abbreviated bpm). Monitoring your heart rate during exercise allows you to monitor exercise intensity* and cardiorespiratory responsiveness. Tracking your heart rate over time can be an excellent way to reveal your fitness progress. In essence, the more fit you are, the lower your pulse will be for a given exercise intensity.
Heart rate can be obtained by feeling the pulse at the neck (carotid artery), the wrist (radial artery), the head (temporal artery), or the chest (apical artery), although the wrist is usually more convenient. To measure, place two fingers (index and middle) on the underside and thumb side of the wrist, feeling for a pulsing sensation. You shouldn’t use your thumb to determine heart rate; it tends to have a pulse of its own. Without pressing too hard, count the number of beats in 30 seconds. Then multiply this number by 2 to get beats per minute (bpm). This is your heart rate.
You can observe the changes in your heart rate during various activities by taking your heart rate at different points throughout the day. To begin with, take your pulse first thing in the morning before you even get out of bed. This is your resting heart rate. For more accurate results, take your resting heart rate three mornings in a row and average the results. You can also choose to take your heart rate before, during, and after routine activities. The higher your heart rate rises above its resting pulse, the more difficult that activity is for your body to perform.
Heart Rate & Exercise Intensity
The optimum exercise intensity for fitness improvement falls within a range of 50-90% of your maximum heart rate (although this figure can vary by fitness level, gender, and/or age). Monitoring your heart rate (and thus your intensity) allows you to exercise at the proper intensity for your fitness level and goals.
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