Spotlight on Fitness Archive

Welcome to the Spotlight on Fitness Archive, Fitness Programs' home base for quick and informative reads on fitness information.

Archive:

March 2009

YOU WORKING HARD ENOUGH

Many people develop poor exercise habits such as resting too long or not exercising at a high enough intensity.  By monitoring the intensity, (within the 60% - 80% range), you will burn the maximum amount of calories, while increasing your endurance and strength.  Most cardiovascular machines such as the treadmill, elliptical, and bike are equipped with heart rate monitors to assist you in staying within your zone.  Please keep in mind that this only applies to cardiovascular activities and is meant as a general guideline.

How to find your appropriate heart rate (HR) zone?

• Determine your resting and maximal heart rate
• Subtract your age from 220. This is your maximum heart rate
• Target Heart Rate Range = ([HRmax – HRrest] x percent intensity) + HRrest
• Target Heart Rate @ 60% intensity, then again at 85% intensity
• The range resulting from these two numbers is the ideal heart rate range you want to exercise within so as to not underperform nor overwork your bod

For Example:

Resting heart rate = 60bpm, Age = 20 220 – 20 = 200 bpm (max heart rate) (200 – 60) x 0.6 + 60 = 144 (200 – 60) x 0.85 + 60 = 179 Target Heart Rate Range = 144 to 179 bpm

Finding proper intensity level depending on workout goals

• Goal: Maintain current level of fitness
• Workout 2-3 times a week @ 60% of maximal Heart Rate for at most an hour and a half
• Goal: Improve general fitness and build endurance
• Workout at least 3 times a week @ 80% of maximal Heart Rate for at most 45 minutes
• Goal: Returning to exercise after a hiatus or new exerciser
• Begin slowly at about 50-65% of maximal Heart Rate and increase intensity as you start to improve (generally every 2-4 weeks)