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Lose Weight With Heart Rate Training


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A heart rate monitor is a valuable tool for anyone who is trying to lose weight.

Most people who lose weight successfully do so by expending 250-500 kcals more energy each day than they ingest. This caloric deficit will produce about 0.5-1 lb. of weight loss per week. You can achieve this caloric deficit by dieting, exercising or a combination of the two. Most successful weight loss programs require both.

So, you need to watch what you eat (reduce intake) and become physically active to lose weight. How do you know how much exercise to do each day? This is where a heart rate monitor is an important tool. Because the amount of energy you expend is related to your heart rate, a heart rate monitor can predict how many calories you are burning while you're physically active. If you know how many calories you burned during physical activity, you can plan your diet so that you have a caloric deficit. The best part of combining diet and exercise is that you won't have to reduce your energy intake as much as you would if you were just dieting to lose the same amount of weight. For example, if you want to have a 500 kcal/day deficit, you can accomplish this by reducing your caloric intake by 500 kcals or by reducing your caloric intake by 250 kcals and burning 250 kcals with exercise.

Another way that heart rate monitors can help you lose weight is by providing you information on not only how many calories you're burning, but also the intensity of your exercise. This is important for weight loss because it will allow you to plan exercise sessions with varying intensities. Thus, you will not end up doing the same exercise every day which will minimize the chance of reaching a plateau.

Can a heart rate monitor really make a difference in workout results?

There are several reasons why a heart rate monitor can make a difference in the results you get from a workout. First, tools like heart rate monitors, pedometers and other physical activity monitors encourage you to be more physically active, so you will workout more often. Just by having the ability to monitor heart rate, you are more likely to exercise. Second, since you get objective information on how hard you are working when you wear a heart rate monitor, you can set a goal for a workout and know if you have accomplished that goal For example, assume you want to exercise long enough to burn 250 kcals. With your heart rate monitor you can monitor your progress and experiment with changing the intensity of your effort and how long it takes you to reach your target energy expenditure. Third, you will learn the associations between perceived exertion (how hard the exercise feels) and various levels of exercise intensity. This can help you fine tune your exercise session. Fourth, a heart rate monitor will tell you when you're being lazy. We all have days when we really don't feel like exercising and would prefer to just go through the motions. On those days your heart rate monitor will let you know that you're not working very hard. Sometimes that is enough to motivate you to pick up the pace. Finally, a heart rate monitor can help you to track your progress over time. You'll have evidence that your fitness level is improving (even if you're not losing weight) and you can use a heart rate monitor to plan workouts that will maximize the time you have available. It is like having a personal coach.

A heart rate monitor measures how fast a heart is beating at any given moment. Worn around the chest, the monitor will tell you how hard your body is working and therefore how many calories you are using at a given time. Many heart rate monitors are held in place by a body strap that can fall down or be uncomfortable. NuMetrex heart sensing clothing combines the value and power of a heart rate monitor right in workout garments, making a more comfortable experience. For more information about NuMetrex products, visit For advice on how to use a heart rate monitor visit


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