With Covid-19, Italy suddenly found itself a runner nation. With the gyms closed and with the possibility of leaving the house to do individual physical activity, many have decided to go for a run. Or, alternatively, a quick walk.
Also because the forced physical inactivity leads to gain weight, to put on a stomach, to highlight the love handles. For this goal, therefore to lose weight, better a run or a brisk walk? And what pace, speed, do you need to keep to have the best effects?
Science has now shown how running allows for double the calorie consumption of a brisk walk. Running burns about one calorie (Kcal) for every kg of body weight for every km traveled. While walking, consumption is half a calorie per kg of weight, always per km. An individual who weighs 80 kg and runs 10 km consumes 800 calories, which becomes 400 with a brisk walk.
How to lose weight fast without a diet with this magic formula
But now it is necessary to introduce the concept of heart rate. At what pace do you need to run to burn the maximum of calories, i.e. 1 Kcal per kg per km? Here comes the lipolytic band, which is the fat burning zone. That is at what percentage of your maximum heart rate, you burn the most calories.
Put simply, it is about identifying the heart rate for each individual that allows the greatest fat burning. And here the formula of maximum heart rate (HR Max) is useful. Here’s how to lose weight fast without a diet with this magic formula.
The maximum heart rate is the maximum number of beats per minute that the heart can sustain. Of course, this varies from individual to individual. Why is it important to know the HR Max? Because a heart rate between 65% and 75% of the maximum is the one that allows the greatest consumption of calories.
How to calculate the fat burning zone
Therefore, knowing the maximum heart rate, you can adjust the athletic effort in a range between 65% and 75%, to obtain the best results. To calculate the maximum frequency, age must be subtracted from the figure of 220 for men and 226 for women. Multiplying the figure obtained by 0.65 and 0.75 gives the heart rate range between 65% and 75%.
Let’s take an example and take a man who is 55 years old and weighs 77 kg. Your maximum heart rate will be: 220-55 = 165. 65% of 165 is 107 and 75% is 124. Physical activity with a heart rate between 107 and 124 beats will allow the greatest fat burning for the subject in the example. A heart rate monitor can help measure your heart rate.
Deepening
Here’s how to be successful not only in physical activity but also in life, thanks to these secrets stolen from great leaders. Here the link to the article.
