Stop Being Overweight News

March 01, 2005 1209 W - + 11 - 8 How to Target Your Heart Rate

How To Target Your Heart Rate To
Boost Your Metabolism

By: Randall Gartman

I am going to do my very best in this article not to get too complicated but I think everyone should know how to target the perfect heart rate training range for speeding up the fat burning furnace in the body.

Let's get the complicated stuff out of the way first. To discover your heart rate training ranges you need to determine your resting heart rate first.

Upon waking in the morning, step out of your bed and count your heartbeat for a full 60 seconds. When finding your resting heart rate, don't take any shortcuts like counting the beats for only 6 seconds and adding a zero at the end (You can check your Target Heart Rate using the shortcut when you are exercising but when you are finding your resting heart rate, you need to count for the full 60 seconds to be more accurate).

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line.

Once you have found your resting heart rate, complete the following formula.

Karvonen Formula: Target Heart Rate (THR)

(220 - age) - (Resting Heart Rate) = Results
(Results) x (Training Zones -- Min 60% and Max 80%.) + (Resting Heart Rate) = THR

(Calculate the formula once for 60% and once for 80% to give your complete training range)

Go here to have it automatically calculated for you!

TARGETING YOUR HEART FOR BETTER FAT BURNING SUCCESS:

Now that you know how to find your Target Heart Rates (THR), you can easily set your cardio training ranges to the best fat-burning rate.

How To Target Your Heart Rate To
Boost Your Metabolism

By: Randall Gartman

I am going to do my very best in this article not to get too complicated but I think everyone should know how to target the perfect heart rate training range for speeding up the fat burning furnace in the body.

Let's get the complicated stuff out of the way first. To discover your heart rate training ranges you need to determine your resting heart rate first.

Upon waking in the morning, step out of your bed and count your heartbeat for a full 60 seconds. When finding your resting heart rate, don't take any shortcuts like counting the beats for only 6 seconds and adding a zero at the end (You can check your Target Heart Rate using the shortcut when you are exercising but when you are finding your resting heart rate, you need to count for the full 60 seconds to be more accurate).

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line.

Once you have found your resting heart rate, complete the following formula.

Karvonen Formula: Target Heart Rate (THR)

(220 - age) - (Resting Heart Rate) = Results
(Results) x (Training Zones -- Min 60% and Max 80%.) + (Resting Heart Rate) = THR

(Calculate the formula once for 60% and once for 80% to give your complete training range)

Go here to have it automatically calculated for you!

TARGETING YOUR HEART FOR BETTER FAT BURNING SUCCESS:

START-->> Now that you know how to find your Target Heart Rates (THR), you can easily set your cardio training ranges to the best fat-burning rate.

Personally, I have much more success helping my clients lose the most body fat by keeping their cardio training in the lower ranges in the beginning. I know that there definitely is a place for High-Intensity Cardio Training (HIT) but the majority of the people that cross my path trying to lose body fat need a plan they can stick with in the beginning.

In addition, my clients are generally participating is some kind of resistance exercise training already so they are usually getting plenty enough anaerobic exercise as it is. I will address the benefits of HIT Training another day but for now I will explain to you why the following method will work great for you, especially if you are just starting out.

* First, make sure you have warmed up for a couple of minutes and make sure your warm up includes some light static-stretching exercises.

* Now, start walking until you heart reaches your 60% (THR) and keep walking at that rate for 5 minutes. Do not start counting your 5 minutes until your THR reaches 60%. Find your heart beat while you are walking and count your heart beats for 6 seconds and add a zero. That number is how many beats per minute your heart is beating.

* Next, increase your pace until your heart rate reaches the 70% range and maintain that level for 1 minute and then reduce your pace back down until your heart rate reaches the 60% target range.

* Maintain your THR at 60% for another 5 minutes.(At this point you have been exercising for 11 minutes.)

* Pick your pace so your THR reaches 70% again and keep it there for 1 minute and then increase your THR to 80% for 30 seconds.

* Reduce your pace back down so your THR drops back down to 70% for 1 minute and then reduce your pace down again so your THR reaches 60%.

* Maintain a 60% THR for 5 minutes.

* You have just completed 18 1/2 minutes of productive fat burning cardio and you have exercised at the low and high end of your effective training ranges.

Cool down by comfortably walking for 5 minutes and then perform some light static stretches for a few minutes.

At the end of each week, wake up in the morning and find your Resting Heart Rate again. If it has changed (which it should change some, especially after a couple of weeks) adjust the training ranges.

I call this style of cardio training (Chasing The Zone) primarily because you will need to increase your pace each week to maintain the same Training Ranges. As your heart and body becomes stronger and more efficient, you will have to go a little faster to keep the same THR (just a little faster).

After a couple of months, increase your time to 30 minutes and gradually increase the amount of time in the 70-80% THR Ranges. Don't over do it, just add a minute or two here and there.

HOW OFTEN SHOULD YOU DO CARDIO:

I suggest doing cardio 2-3 times per week but do not replace your resistance exercises for cardio. Cardio exercise is always performed in addition to regular resistance training.

Randall Gartman
Certified Fitness Specialist and
Lifestyle and Wellness Coach
randall@randallgartman.com

 

P.S. By the way, all the calculations above are automatically figured for you when you use the eMpowering Physical Mastery System. NO GUESSWORK OR COMPLICATED FORMULAS TO FIGURE OUT.

Please visit these other sites:
www.randallgartman.com
www.stopbeingoverweight.com
www.telcoachu.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Online Fitness and Nutritional Counselor, Randall Gartman, author of "The the TipTow E-zine," is creator of the home study course, "eMpowering Physical Mastery." To learn more about this step-by-step program, and to sign up for FR*EE fitness and nutritional articles and teleclasses, visit www.stopbeingoverweight.com!

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