Have you you ever wondered why your aerobics instructor looks so flabby but can jump around for hours? Training at a heart rate that is too high to burn fat may explain why. One of the most important factors in getting the most out of a training session is maintaining the proper heart rate. Maintain a heart rate that is too high and you burn muscle, not fat. Too low of a heart rate and you don't burn anything. Apply the following formula and you will be well on your way to more productive workout.
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"1. Resting Heart Rate (RHR) = your pulse at rest (the best time to get a true resting heart rate is first thing in the morning before you get out of bed).
2. Maximum Heart Rate (MHR) = 220- your age
3. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart Rate
Once you have your Heart Rate Reserve, you can calculate your training heart rate:
4. (Heart Rate Reserve*.85) + Resting Heart Rate = Upper end of the training zone
5. (Heart Rate Reserve *.50) + Resting Heart Rate = Lower end of the training zone
Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute) Heart Rate Reserve= 185-70=115 bpm High End of the Training Heart Rate: (115*.85) + 70 = 167 bpm Low End of the Training Heart Rate: (115*.50) + 70 = 127 bpm
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1 comment:
Mr. Parker, thanks for all of the excellent advice on your web page. I'm looking forward to getting in better shape with your tips. I've tried contacting you by email. I was hoping to work with you as a personal trainer. Hopefully you'll check your messages soon. Best of Luck.
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