Inicio carrera Cómo calcular la frecuencia cardíaca para quemar grasa

Cómo calcular la frecuencia cardíaca para quemar grasa

Lo más fácil es tener un monitor de ritmo cardíaco, la marca más popular es Polar, pero hay Adidas, Nike o Garmin. O incluso las pulseras fit bit, entre otras. Te la pones un minuto al despertar y listo, el número que más se repita es tu Frecuencia Cardíaca (FC) en reposo, debe ser entre 60 y 90pxm aprox.

Si no tienes aún, vale la pena invertir en uno, hay desde $600.00 en Amazon

¡Checa esta pulsera Fitbit

Pero de todas formas, te digo cómo calcular tu frecuencia cardíaca en reposo en 3 pasos. Lo ideal es hacerlo sin haber hecho ejercicio, comido, o ingerido bebidas con cafeína antes. Un momento ideal es al despertar, siempre y cuando no tengas prisa por realizar alguna actividad. Se puede efectuar en la muñeca (radial) o el cuello (sobre la arteria carótida). El procedimiento más certero es:

1. Sentado de preferencia en una silla con brazos para que ahí los apoyes, y los pies en el piso

2. Poner dos dedos sin presionar en la arteria radial (muñeca) o carótida (cuello). Contar las pulsaciones durante 15 segundos y multiplicar ese resultado por 4.

3. Repetir dos veces la medición y calcular el valor promedio, esas son tus pulsaciones por minuto (pxm): tu frecuencia cardiaca en reposo (FCR).

Un adulto sano en promedio tiene una FCR en el rango 60-80 pxm. Durante el sueño y para un atleta joven en reposo, puede estar en el rango 40-60 pxm.

TE VA A INTERESAR: RUTINAS de cardio para quemar grasa 

Para calcular las pulsaciones por minuto que debes manejar durante el entrenamiento, de acuerdo a tu objetivo, la forma más exacta es con la Fórmula de Karvonen.


Esto se hace así:

a) Lo más fácil, da click a este link y solo tienes que meter: edad, frecuencia cardíaca en reposo y te da las intensidades:

b) Manualmente así:

Paso 1: 220 – EDAD – FCR = F.C. Res. (Frecuencia cardíaca de reserva)

Paso 2: (F.C.Res x % intensidad) + FC en reposo = FC Objetivo (Frecuencia cardiaca objetivo)

Para quemar grasa, tu FC debe estar entre el 60 y 80% de FC Máximaritmo cardiaco


  1. Tengo 35 años
  2. FC en reposo de 70pxm
  3. Quiero quemar grasa (debo hacer cardio entre 60 y 80% de intensidad)

Paso 1:

220 – 35 años – 70pxm = 115 es la FC Res

Paso 2:

115 * 60% intensidad = 69pxm + 70pxm = 139pxm FC Objetivo 1

115 * 80% = 92 + 70 = 162 pxm FC Objetivo 2

Respuesta: Para hacer cardio, las pulsaciones deben estar entre 139 y 162 pxm para asegurar que lo que más quemo es grasa.

Mientras hago ejercicio, ¿cómo sé que mis pulsaciones están ahí?
• Con un monitor de ritmo cardíaco o pulsera.
• Con los sensores de las máquinas de cardio (lo plateado que luego se ve en el display)
• Percepción de esfuerzo:
60% Puedes platicar con quien está al lado, con esfuerzo pero sin que te falte el aire
80% Puedes decir un enunciado completo y luego darte tiempo de respirar, pero ¡Nunca te falta el aire!

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