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Personal Fitness – Heart Rate Training – It’s in the Zone

Rate of perceived power (RPE) measurements, speech tests, and other subjective tools for measuring aerobic exercise intensity can only do so much. For the most accurate reviews, monitors are the way to go. Let’s see why.

From 55%, to 70%-75% of your maximum heart rate during exercise, your body uses fat as its primary fuel. It is the aerobic (oxygen) zone of your body. After 70%-75% your body starts working anaerobically (without oxygen) and uses glucose in the form of glycogen.

If you are just starting to build a fitness base or have some pre-existing medical condition that requires you to be careful; or if you’re just tired and don’t want to miss a workout, burning fat effectively means keeping your intensity levels in your body’s aerobic range.

You Can’t Always Go By Feeling

Your heart rate is affected by:

1. current stress level,

2. How much sleep did you get?

3. what did you eat and

4. How much have you recovered from your last job?

Some medications can also produce artificially low or high readings. We often rate how hard we work as much as we breathe.

With one or more of the 4 factors affecting your heart rate (assuming you’re not on medication) it’s still possible to have a low heart rate or struggle to breathe with a high one.

The easiest way to determine your target heart rate zones is with the age prediction formula. You can usually find a chart with this formula near the cardio machines at most gyms.

Do the math

Starting with the heart rate of a newborn baby (220 bpm), research shows that we lose about one beat for every year we age. Therefore, the maximum expected age for a 40-year-old would be 220-40=180 bpm.

Multiplying 180 by .60 and .85 will give you a heart rate of 60% to 85% of maximum or 108 bpm to 153 bpm. Using a cheap 40-year-old monitor, our 40-year-old could place her heart rate in this area with pin-point accuracy, no matter what factors were affecting her heart rate that day.

The bottom line? Heart rate training for aerobics will ensure that you achieve the intended training effect every time. Using a monitor is also a great way to measure intensity during interval training.

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