In order to calculate your heart rate max or your HRM, you’ll need to know what it is. Your heart rate max is the number of beats your heart makes in a minute during heavy physical activity. Everyone has a different heart rate their bodies can handle and it’s mostly based on physical fitness levels and experiences. For runners, HRM is very important because it provides a guide for their training. Runners can monitor how their HRM increases over time and it will directly correlate to their fitness level. When it comes to weight training, the same is true. But it’s important to know what your HRM is and to monitor it, record it, and keep track of it during your physical fitness journey.
The mathematical formula is a fairly simple way to calculate your HRM.
MHR= 220- your age
Example: If you are 31 years old
MHR= 220-31= 189 bpm
Once you know what your HRM is, you can use that knowledge to help you burn calories in less time. Let’s start by setting an example, say your goal is to burn 200-300 calories but want to spend less time working out. If you want to burn that amount of calories within 30 minutes, you can do so by increasing your target heart rate to 70-80% of your heart rate max. If you kept that heart rate during your workout, you would’ve burned a ton of calories in half the time.
Not only did you burn a massive amount of calories during your workout, you also primed your metabolism to work overtime for the next 24-72 hours. That means your body will burn through fat even when you’re sleeping to make sure you stay alive. That high-intensity interval training you did to keep your heart rate high also boosts human growth hormone which also burns fat naturally in the body.
All of these benefits come from 30 minutes of working out but the workouts need to keep your heart rate at its max. If done properly, you can save plenty of time in the gym and get the same results.