Making sense of slimming

Monitoring your heart rate can be an effective way to get the most out of your exercise program. Keeping track of your heart rate and controlling how fast or slow your heart is working when you exercise is called heart rate training. Studies are showing that heart rate training helps people reach their exercise goals quicker and more efficiently.

To start heart rate training you must know what your maximum heart rate is as it will be the number that you use to determine your heart rate zones. However, before you get started learning what your maximum heart rate is, you should realistically judge which fitness category you fall within:

Poor Shape: You have been sedentary and you haven’t exercised in the past eight weeks or longer. Fair Shape: You are fairly active and walk more than a mile, or do some type of aerobic activity, at least three times a week. Good Shape: You exercise almost daily and/or you run five or more miles weekly.

Do the following test to help you see what range your maximum heart rate will be in.

Walk One Mile: Walk a mile at an even pace either on a treadmill or at a track. When you are nearing the end of your mile, or in the last quarter of your mile, take your heart rate. Add 40 to this number if you listed yourself in poor shape; add 50 to this number if you listed yourself in fair shape, and add 60 to this number if you listed yourself in good shape.

After you have done your adding, this number will be your maximum heart rate target zone and you can start planning out your heart rate training routine based off of it. Heart rate training is easiest when you use exercise equipment, such as a treadmill, that is equipped with a heart rate monitor. The monitor will act as your trainer letting you know what heart rate zone you are throughout your workout. Using monitors saves time and lets you stay focused on your workout-instead of trying to do the monitoring manually and doing the calculations in your head. All you have to do is look at the heart rate monitor and you will know when to intensify your workout, back it down, or continue your pace, depending on your routine.

Various Heart Rate Training Zones

A heart rate training routine should last between 20-30 minutes, and you should cycle in and out of the different heart rate zones throughout the workout.

Healthy Heart Zone: Exercise is comfortable and you are able to carry on a conversation while you are in this zone. Your heart rate is 50%-60% of your maximum heart rate.

Fitness Zone: Your breathing will be heavier in this zone and you may find it difficult to talk, but you will be able to speak in quick, short sentences. Your heart rate is 60%-70% of your maximum heart rate.

Aerobic Zone: You are really stepping it up and talking is limited to short phrases only. Your heart rate is at 70%-80% of your maximum heart rate.

Anaerobic Zone: Your breathing will be labored and you will only be able to gasp out a word or two. Your heart rate is 80%-90% of your maximum heart rate.

Red Line Zone: In this zone you are at, or near, your maximum heart rate and breathing will be nearly impossible.

If you are looking for a workout routine that will help you lose weight, or reach your exercise goals sooner, consider heart rate training. To make your workout as efficient as possible, workout on a treadmill or other exercise machine, that has a heart rate monitor. Don’t waste your time trying to judge and calculate your heart rate yourself. Let the machines do the monitoring so you can focus your time on your heart rate zones.