Heart rate and body weight? What you need to know…
CHEAT THE APPETITE Nov 21, 2019
Heart rate (HR) is a very important indicator of the overall health of our body and usually ranges from 50-90 beats per minute. If higher (refers to a basal heart rate, i.e. HR at rest) usually indicates a health problem and should not be ignored, unless you have a constitutional predisposition for which you need confirmation from an expert! All other possible reasons need testing and those which are tied to being overweight include metabolic syndrome, hypertension, hormonal disorders, and insulin resistance. It should be noted that a high heart rate is also an independent risk factor for developing type 2 diabetes, cardiovascular diseases, and premature death.
Today, it is known that most of us are programmed with a maximum number of heartbeats throughout our life (close to one billion). Therefore, if we “knock them out quicker,” we will sooner arrive at… One example is animals whose hearts beat fast such as mice and rabbits and have a very short life span, while whales and turtles whose hearts beat slowly have a much longer life span.
Many studies have shown that HR and body weight go “hand in hand,” and that as body weight increases HR increases. Therefore, if you are overweight you have a higher chance of a high HR than a person of the same age with healthy body weight. That also means that your heart must work much more than theirs! If you imagine that the number of heart beats equals the number of steps you take in a minute, it is logical that your heart will always work harder, because your heart rate is higher!
One study from 2005 showed that adults with HR greater than 75 beats per minute have a much greater risk of sudden death by heart attack when compared to a person with HR below 75 beats per minute. An even more recent major study confirmed that HR is directly tied with the increase in mortality starting at an HR greater than 55 per minute. The good thing about all this is that with regular physical activity and/or weight loss you can help yourself to reduce all listed risks. That’s all on that topic.
HR and weight loss?
When working physically, each of us arrives at an HR where much more fat is burned than carbohydrates. This HR normally amounts to 70% of the maximum HR(max). HRmax is calculated with the simple formula HRmax=220-one’s age. If you are 34 years old, for example, your max HR is 186/minute (220-34 years old), and your optimum heart rate for burning fat is 70% of 186, which is approximately 130/minute. So, calculate for yourself this HR and remember it. This tool can be a help and always keep in mind at which point you best burn fat…
Let’s summarize. If you are overweight, it is more than likely that you have a high HR and therefore a higher health risk for “many things.” The good news in all this is that through physical exercise and proper nutrition you can, for the most part, help fix your problem.
So follow your HR and begin working on burning fat and losing your excess weight!
Your TBLD Team