What Is Your Goal?
Before doing any calculations, find out what your fitness goals are. Once you zero-in on your goals, you might want to see what this great new course about a six-week fat blaster program has to offer.
Goals can range from increasing cardiovascular health so that you don’t get breathless carrying the groceries or burning fat until you have a 6-pack. The tendency most people have is to hop on any piece of gym equipment and use it aimlessly. To maximize your workout results, you need to find out what your fat burning heart rate is. Staying within the heart rate of between fifty-five and sixty-five per cent will increase the amount of fat you burn. Your fat burning heart rate is your fitness guideline for you to achieve your goals. Exercising at the rate you burn the most fat will get you to where you want to be sooner rather than later. Here is a 12-week course you might like that gets you the body you want in less than a year.
Get Your Target Heart Rate
You can find your Target Heart Rate (THR) easily with a simplified method. First calculate your Maximum Heart Rate (MHR) by subtracting your age from 226 (220 for men). You can then find your training zone and multiply your maximum rate by this number. Here is a no-frills course you might be interested in as it tells you how much fat is burned when you focus.
You can also find your fat burning heart rate using the Karvonen Formula. Using this method, you will need to know your heart rate at rest and insert your training zone. This method of calculation to get your targeted zone for training is based on your resting pulse and your maximum heart rate. To use this method to determine your target zone for training, take your pulse rate as you rest three mornings consecutively just after you wake up. Add these together and get the average by dividing it by three. Let’s say you have a sixty beats per minute average.
- MaxHR = 220- (age)
- HRR= (MaxHR)-(resting heart rate)
- Training Range%= (HRR)x(60 % to 80 %)
- Your Training Zone= (training range%)+(resting heart rate)
- 185(MaxHR) = 220 minus Age, which is 220-35
- 125 (HRR) = Maximum Heart Rate minus Resting Heart Rate, which is 185-60
- 75 (60% training percentage) = HRR multiplied to 60%, which is 125 x .6
- 100 (80% training percentage) = HRR multiplied to 80%, which is 125 x.8
- 135 (beats per minute target training zone) = 75+60
- 160 (beats per minute target training zone) =100+60
So, in beats per minute, your target zone for training is between 135 and 160. Naturally, to get a fifteen second target all you need to do is to divide every number by four. This would then be thirty-four to forty beats over fifteen seconds. When you count each beat, start with the first beat being zero.
Feeling Your Heart Rate
It is in the carotid artery where it is easiest to feel your own heart rate. On the side of your neck, place your index finger between the middle of your jaw line and your collar bone. You can also use the underside of your wrist called the radial artery. Count each beat for full 60 seconds. For a more convenient method, count for six seconds and multiply this by ten. You get a more accurate reading the longer you count, of course. No matter which technique you decide to use, consistency is important.
Training Zone: Maximum Effort
Also known as Red Line, this zone is between 90% to 100% of your heart rate. Even if this is the zone where the highest calorie numbers are burned, it is quite intensive. Most individuals can only remain in this zone for brief periods. Training in this zone is something you should do only if you have clearance from a doctor to do so or if you are in extremely good shape.
Training Zone: Performance Training
Known as the Anaerobic Zone, this is where 80% to 90% of your heart rate is utilized. This zone includes the highest oxygen amounts one can consume during exercising. This is also where you get an improved cardio-respiratory system and a higher tolerance for lactate which means endurance is improved and you are better at fighting fatigue. This zone is high intensity and you burn more calories, 15% of which come from fat.
Training Zone: Endurance Training
Also known as the Aerobic Zone, this is where 70% to 80% of your heart rate maximum is used. This zone improves your respiratory and cardiovascular system and increases your heart’s strength and size. This zone is preferred if you are training for a higher level of endurance. You burn more calories, 50% of which come from fat.
Training Zone: Fat Burning
Also known as the Fitness zone, this is where you use 60% to 70% of your heart rate. When it comes to benefits, this zone provides the same as the healthy heart zone but burns more total calories and is more intense. The fat calories used up are still at a rate of 85%.
Training Zone: Warm Up
Also known as the Healthy Heart Zone, this is 50% to 60% of your maximum heart rate. This is probably the best zone for people starting out on a program for fitness as it is also the easiest zone. For more serious exercisers, it can be used as a warm up. A decrease in cholesterol, blood pressure and body fat is shown to occur in this zone. You also get a decreased risk of diseases that are degenerative with lower risks of injury at this zone as you burn 85% per cent of calories from fat.
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