We all know that in addition to attending our regularly Walnut Women's Fitness Bootcamp sessions, we need to fit in some cardio to increase our weight loss efforts. However, not many know that in order to get the most effective cardio workout, you'll have to measure your heart rate to know if you're in your "weight-loss zone."
Believe it or not, there is such a thing as over doing it with cardio, which is why you need to know how fast your heart should be going while running, jogging, swimming or doing any other type of cardio exercises.
Here's the formula on how to figure out your Target Heart Rate (THR):
1. 220 – age = MHR
2. MHR – RHR = HRR
3. HRR x % of HRR (40%) = % of HRR
4. % of HRR + RHR = THR
To find the maximum intensity of your workout, replace 40% with 85%. For example, for a 24-year-old with a RHR of 80, the target heart rate zone would be 126-177 BPM.
During your workout, measure your pulse again for 10 seconds and multiply it by 6 to see if your BPM falls in your THR zone. If it is too high or too low, adjust your activity’s intensity and re-measure your pulse.
If this is way to difficult for you to do, simply buy a heart-rate monitor that will measure your heart rate and notify you if you are not working at your predetermined target zone.
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