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Heart rate (HR) is very valuable as an index of health and if elevated usually suggests that something might be wrong with your body! The scientists found that heart rate and body weight almost always go side by side. This allometric relation is also the same between “heart weight and heart beats”. Thus if you’re carrying some extra pounds you are more likely to have increased heart rate. In particular, if you are struggling with weight excess your heart has much more work to do than usual. For example, if we imagine that the number of our heart beats per one minute (HR) equals the number of steps taken within same time, we will walk two times more than usual if our HR is twice as fast as would be normal. But still this is not the whole story. Elevated resting heart rate is associated with presence of metabolic syndrome, hypertension, higher insulin resistance and increased adiposity and is independently related to the development of type 2 diabetes, cardiovascular disease and premature all-cause mortality. A 2005 year study revealed that asymptomatic men with resting heart rate >75 bpm have higher risk of sudden death from myocardial infarction than those with a lower heart rate. More recent, Copenhagen Male Study found that heart rate is directly associated with mortality, beginning with rates exceeding 55 bpm. Conventionally, heart rates of 50 or 55–90 beats per minute (bpm) at rest are considered normal.

If you are obese and have elevated HR, regular physical exercise and/or weight loss can help you to reduce heart rate and lower your health risk. To achieve your optimal HR more easily, you must be familiar with fat-burning heart rate which is the ideal heart rate zone for fat loss that won’t exhaust you too much.

The fat-burning heart rate is at about 70% of maximum heart rate which is determined by a simple equation: 220 minus your age. For example, a 34-year-old woman’s maximum heart rate is 220 minus 34 or 186 beats per minute. To reach the fat-burning zone, her heart rate must be 70 percent of 185, which is about 130 beats per minute.

To summarize. If you are carrying some extra pounds you are more likely to have increased heart rate with all its health related consequences. Try to calculate your fat-burning heart rate and track your progress. This could be your first best life deal!

Jouven X, Empana JP, Schwartz PJ, Desmos M, Courbon D, Ducimeltiere P: Heart rate profile during exercise as a predictor of sudden death. N Engl J Med 2005; 152: 1915–1958.Jesen MT, Suadicani O, Hein HO, Gynderlberg F: Elevated resting heart rate, physical fitness and all-cause mortality: a 16-year follow-up in the Copenhagen Male Study. Heart 2013; 99: 882–887.

Beckett B. Bone

Post Author: TBLD team