Monitoring
Your Heart Puts You in the Ideal Aerobic Zone
Heart
rate monitors and the use of heart rate controls have become a very popular option
on elliptical trainers as well as treadmills. To get an optimum workout it is
important to pace your exercise. You want your heart rate at the proper intensity
level for an extended period of time. If your heart rate gets too high your activity
can become counter productive, if it is too low you are not getting any substantial
health benefits. A
heart rate monitor simply monitors the rate of your heart and provides feedback.
Although they are not always precise, they generally work well enough to give
you an approximation of your heart rate as you exercise. By using a heart rate
monitor you can ascertain a exercise level that will optimize the burning of fat
and you will improve your metabolism. If
you are beginning an exercise regimen over exercising and raising your heart level
too high can be counterproductive. You can exert yourself beyond an aerobic workout.
When your heart exceeds 85% you are in an anaerobic zone. This is when your body
burns less fat and more carbohydrates. In the process you produce lactic acids.
A heart rate monitor assists you in staying in the preferably aerobic zone. On
elliptical trainers heart rate monitors are normally found on stationary handles
located in front of the console. On some models they are actually located on the
moving handlebars, which gives you the advantage of monitoring your heart rate
while still getting an upper body workout. What
Should Your Hear Rate Be While Exercising? There
are a number of formulas for determining your ideal heart rate while you exercise.
And that rate can vary depending on your level of fitness and your fitness goals.
Obviously if you training for a marathon your heart level would exceed a person
trying to get back into shape and lose weight. According
to the American Medical Association, your maximum heart rate is approximately
220 minus your age. Your target heart rate should generally be between 50 and
75 percent of your maximum heart rate. This is your ideal heart rate during aerobic
exercises like brisk walking or jogging. They
have a chart that breaks down the rate for different ages. You
can find alternative heart rate calculators based on different methods of calculation
at Successful
Coaching. Training
Zones According
to the Walking
Site, these are the various zones. Healthy
Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone
and probably the best zone for people just starting a fitness program. It can
also be used as a warm up for more serious walkers. This zone has been shown to
help decrease body fat, blood pressure and cholesterol. It also decreases the
risk of degenerative diseases and has a low risk of injury. 85% of calories burned
in this zone are fats! Fitness
Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides
the same benefits as the healthy heart zone, but is more intense and burns more
total calories. The percent of fat calories is still 85%. Aerobic
Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic
zone will improve your cardiovascular and respiratory system AND increase the
size and strength of your heart. This is the preferred zone if you are training
for an endurance event. More calories are burned with 50% from fat. Anaerobic
Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of
this zone include an improved VO2 maximum (the highest amount of oxygen one can
consume during exercise) and thus an improved cardiorespiratory system, and a
higher lactate tolerance ability, which means your endurance will improve and
you'll be able to fight fatigue better. This is a high intensity zone burning
more calories, 15 % from fat. Red
Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone
burns the highest number of calories, it is very intense. Most people can only
stay in this zone for short periods. You should only train in this zone if you
are in very good shape and have been cleared by a physician to do so. Note:
If you are just starting an exercise program it is important to consult a physician
first. They can assist you in determining your ideal heart rate zone.
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