Aerobic exercise, such as jogging, combined with a healthy diet, can help you lose weight. Measuring your heart rate is a good way to check your exercise intensity, and ensure that you're working hard enough. Many trainers used to advise exercising at a lower intensity to burn more fat. But the American Council on Exercise says the idea of a "fat-burning zone" is a myth, and you'll burn more calories as your heart rate increases.
Maximum and Target Heart Rates
You can roughly calculate your maximum heart rate by subtracting your age from 220. For example, if you're 40 years old, your MHR will be 180. You'll gain the most benefit from exercising at between 50 and 80 percent of your MHR, which would be 90 to 144 beats per minute in this example. The Cleveland Clinic advises most people not to exceed 85 percent, as this may cause cardiovascular problems. When exercising, stop occasionally and measure your pulse by placing two fingers lightly on your wrist. Count for 30 seconds and multiply by two. Alternatively, wear a heart rate monitor.
Heart Rate for Weight Loss
The idea of the "fat burning zone" came about because your body burns a higher percentage of fat as fuel at a lower heart rate. However, you'll burn more calories overall if you jog at a faster pace. In addition, your metabolic rate will stay elevated after you finish exercising, burning extra calories even when you're resting. It's up to you whether you choose to jog for longer periods at a lower intensity, or for shorter periods at a faster pace. Start with gentle jogging, aiming for at least 50 percent of your MHR, and gradually build up your speed.
Calories Burned By Jogging
The number of calories you'll burn depends on your weight and exercise intensity. If you weigh 160 pounds, jogging at 5 mph will burn roughly 584 calories an hour. Running at 8 mph will burn 986 calories an hour. If you weigh 200 pounds, you'll burn around 728 calories per hour at 5 mph and 1,229 at 8 mph. To lose 1 pound of weight, you need to use 3,500 more calories than you take in. The Department of Health and Human Services recommends at least 2.5 hours of moderate physical activity per week, but you might want to increase this to lose weight.
Health Considerations
If you're obese, pregnant, have a heart condition, high blood pressure or other health concerns, talk to your doctor before beginning an exercise routine. If you're new to exercise, start slowly and gradually work up to your target heart rate. You might find alternating jogging with brisk walking is easier at first. Remember, beta blockers and other medicines can affect your heart rate, and you might not be able to reach your target. If you're trying to lose weight, it's important to moderate your calorie intake and follow a healthful, balanced diet.
References
- American Council on Exercise; Will I lose body fat more efficiently by performing my aerobic workouts at a low, rather than a high, intensity? 1999
- American Council on Exercise; Monitoring Exercise Intensity Using Heart Rate; 2011
- Cleveland Clinic; Pulse and Target Heart Rate; 2011
- American Council on Exercise; Trimming off the Fat; 2011
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- Mayo Clinic; Beta Blockers; December 2010
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