Google translations (NOT 100% accurate).

Calories Burned By Heart Rate

This heart rate based calorie burn calculator (also known as a "heart rate based caloric expenditure calculator") provides an estimate of the rate at which you are burning calories during aerobic (i.e. cardiorespiratory) exercise, based on your average heart rate while performing the exercise.

During exercise your muscles must burn calories to fuel their contractions. The conversion of calories from their stored nutrient state to the form that can be burned by your muscle cells is achieved, during aerobic exercise, through the process of cellular respiration, which requires oxygen, and the delivery of oxygen through your bloodstream to your active muscle cells is directly related to your heart rate. It is this relationship that allows you to predict your energy expenditure (i.e. calorie burn) from your heart rate. Essentially, with increased exercise intensity your muscles must burn more calories, and so your heart must beat faster to provide the oxygen necessary to convert those calories to the form of energy that can be burned by your muscles.

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.

Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.

Aerobic vs. Anaerobic Training

Aerobic.

Aerobic exercise or respiration occurs when your body has sufficient oxygen – like when you run easy miles with your friends.(Did you know we found running 80% easy could make you 23% faster?) Each time you breathe in, your body efficiently uses all the oxygen it needs to power the muscles, and you exhale out what your body does not need.

When you are “training aerobically”, your muscles have enough oxygen to produce all the energy they need to perform.

The waste products of aerobic respiration are carbon dioxide and water. These byproducts are easily expelled through the simple act of breathing. This is why your breath is carbon dioxide rich and moist.

Aerobic running is extremely important to your training as a triathlete, and will allow your body to become stronger, while recovering from harder bouts of exercise.

Anaerobic.

Anaerobic respiration occurs when there is NOT sufficient oxygen present.

In this instance, the muscles do not have enough oxygen to create the energy you are demanding (usually from an increase in pace that is faster than your body is able to sustain, for example sprinting at the finish).

When exercising anaerobically, the muscles begin to break down sugar, but instead of producing just CO2 and water, they also produce excessive amounts of lactate.

Unfortunately, lactate is more difficult to reconvert back into energy and has a downside compared to exhaling out water and CO2. In the absence of oxygen, your body can’t clean up the extra hydrogen ion created by lactate and this is what causes that burning feeling in your muscles.


Use this calculator if you don't know your VO2max. If you know your VO2max you should use the calculator below this one, as it is considered to be slightly more accurate. If you want to estimate your VO2max, click here

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Result for calorie burned

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Calories Burned During a Triathlon

If you complete an Olympic triathlon (1.0 miles swimming, 24 miles biking, and 6.2 miles running) in the average 3 hours and 9 minutes, you'll burn between 1,962 and 2,946 calories total. Elite athletes who cover the course in less time may still burn around the same number of calories because they are putting out a greater effort. Smaller female athletes who weigh closer to 120 pounds will burn at the lower end of the range, while larger, muscular athletes who weigh close to 180 pounds will burn toward the higher end. A challenging, hilly course will also take more time and effort to complete and may increase your caloric expenditure.

Go Slow to Be Fast

First thing's first: triathlon is an endurance sport.

This means that you need to train to go long. Or, to put it another way, if you're out in the middle of a training session, and you feel like you just can't take another step or push another pedal stroke, odds are you've been going too fast.

Slow down.

To be a successful triathlete, you need to build a basic level of aerobic fitness. Aerobic fitness is your body's ability to do prolonged work, using adequate supplies of oxygen to drive its metabolic process.

This is different from anaerobic fitness, which is your body's ability to do hard work. When you do anaerobic work, you are burning fuel and especially oxygen faster than your body can replenish its supplies through normal respiration.

In simple terms, aerobic exercise gets you breathing hard. It gets your heart going. Anaerobic exercise makes your muscles burn.

Since even a sprint triathlon is likely to take you at least an hour to finish, your anaerobic metabolism is not particularly useful. We therefore need to do training that builds the body's capacity for aerobic exercise, splicing in only occasional bouts of higher end work, or speed work, once our basic capacity for prolonged exercise is more fully developed.


Facts and Myths - Heart Rate Training

1. If you want to burn fat, it is best to get your heart rate as high as possible.

WRONG: The best method for burning fat at a higher percentage is a steady, consistent workout in Zone 2 (60-69% max heart rate), the fat burning zone. This zone uniquely targets fat because fat is a slow burning fuel, so if you do a long and less-intense workout, your body will target a higher amount of fat cells then carbohydrates. While you may burn more net calories in higher heart rate zones, you will burn the highest percent of fat calories in Zone 2.

2. The best way to check your heart health is to see how far you can push yourself during a workout and how fast you can go. After the workout is over, check out how far you traveled and what time you got to truly determine if you are in good health.

WRONG: If you are physically active on a regular basis, a great way to check your heart health is by checking your heart rate recovery after an intense 10-15 minute workout. If your recovery is between 22-52 beats per minute (BPM) after a 10 minute ramped up workout, it is average. If your recovery is higher than 52 BPM your heart is very healthy, and below 22 BPM your heart is slightly older then your calendar age.

3. When it comes to Heart Rate Zones, you are fine just going with the default formula of 220-your age for max heart rate. The corresponding zones are very accurate, and you don't need more specialized zones unless you are a serious athlete.

WRONG: Custom heart rate zones are the key to informed workouts, which will lead to better results. Not only will custom heart rate zones make zone based training easier, but it will also result in drastically more accurate calories burned in your workouts if you are using a fitness application. Custom zones also allow for a caloric breakdown of how many fat and carbohydrate calories burned during a workout.

4. In order to become better at endurance workouts, go as far as humanly possible, and try to drive your heart rate the highest you can.

WRONG: The best way to train for endurance is to workout with steady pace workouts in the Aerobic Zone, which is zone 3 (70-79%). Do not run a race distance every day because that will cause an injury. However, once a week try to work in an LSD workout. and rather do a Long but Slow Distance workout, in which you run for a long distance at a slow and steady pace.

5. Monotony workouts is what you need to do. You don't need interval workouts.

WRONG: Interval training based on heart rate zones might as well be called the blender, because they are a great way to mix up your workouts. If you find you are constantly doing the same routine or route during workouts, try an interval workout to add a dash of spice to your exercise life. One great type of interval workouts is High Intensity Intercal Training (HIIT), or more specifically Tabata intervals. Tabata interval training is basically when you elevate your heart rate to Zone 5 (or 90-92 % of your max heart rate) for 20-60 seconds, followed by periods of shorter or equal rest. HIIT and Tabata is a great way to burn fat, or just to switch up your routine to keep you engaged!

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