I am guessing you are wanting to shed some weight and am thinking 20kgs would be awesome hey?
Right, first up is to understand that the key thing is the respiratory system for now. You won't see weight drop off but you will feel the improvements and your heart will definitely experience it to. It is thus key to be linked up to a HR monitor so you can see these benefits. When we see something, when something is specific, measurable, accurate, reliable and relevant to our health, that is when we can set goals BUT achievable goals! i.e. a goal to shed 20kgs is not really a great one although very doable, it is just too much to kick off with.
So yes - Use heart rate. It is very accurate but what is subjective is the max heart rate you are going to work off. All things being equal, this can change just with moods and stress we put on our body. You get flu and the max heart rate you can get to can change daily. It is key to understand the limits of Heart Rate training upfront. It is never 100% reliable and your max will change daily. That said, there are ways to calculate the max and the most common is 220 beats less your age = your max (Women is 226 less age). There also other formulas and you may see folk talk about EPOC and VO2 Max test. These test give you a very good understanding of the heart rate your body will move from aerobic (using oxygen) to anaerobic (no oxygen - thus very difficult to sustain) training thresholds. As the body moves between these two zones, it will use different ‘fuels’ to keep the body going. It is these thresholds you hear folks talking about when they say, Endurance or Interval (Interval is anaerobic and very tough). You want to progress through these but never focus on just one, there is room for all in your training so follow a periodised training approach that accommodates all zones! Starting off you would stay in the low intensity zones.
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