Sunday, April 13, 2008


Knowing your target heart rate zone during your work out is important in maximizing your results. To perform aerobics at your best, calculate your target heart rate zone within a range between 65%-85% of your maximum heart rate.

To calculate your heart rate zone, first find your maximum heart rate by taking your age and subtracting that from 220.

Maximum heart rate.. 220 - 30 = 190 beats per minute

Then multiply the beats per minute by 65%.
190 x 65% = 123.5 beats per minute

123 beats per minute will be the minimum range of your heart rate zone during aerobics.

Now work out your maximum range by multiplying the maximum heart rate by 85%.
190 x 85% = 161.5 beats per minute

You'll now see that you have a range of 123 - 161 beats per minute in your most effective heart rate zone. Always stay within your own heart rate zone. Exercising at the lower range enables the body to take up enough oxygen so the cells can utilize stored fat. If you workout within the higher range of the zone you will burn more calories however, for most overweight people, the majority of energy used will be in the form of carbohydrates and less used up from fat storage. You can check your heart rate during a workout, but first slow down the pace a little so you can safely check and concentrate on what you are doing. Place your index and middle finger on the inner part of your wrist. Now count how many beats in 10 seconds, then multiply the number by 6. Purchasing a heart rate monitor is the safest and most effective way of checking your heart rate during exercise.

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