November 3rd,2009 Most people mistakenly belief that if you of exercise till you drop and get out of breath during a cardio workout,you’re burning the most calories. Contrary to that,for maximum weight loss results,you should aim to be in your target heart rate zone.
If you want an accurate figure of your heart rate,you have a choice of either getting a heart rate monitor or calculating it yourself by following the simple steps below.
1. First calculate your Maximum Heart Rate
- Maximum Heart Rate for women = 226 –(your age)
- Maximum Heart Rate for men = 220 –(your age)
2. Then calculatate your target heart rate using the maximum heart rate.
- Target Heart Rate = 50%-75% x Maximum Heart Rate.
For example say Alice is female and 26. Her maximum heart rate would be 200 (226-26). If Alice is a beginner she only needs to reach 50% of her maximum heart rate which is 100 (50% x 200), if she is fitter she can go up to 75%.
The next time you’re exercising stop and count your pulse for a minute and see if they match you’re target heart rate for maximum results. The shortcut way to do it is to place two fingers below the back of your jaw line and count your pulse for 10 seconds and multiply it by 6.
However if you don’t have a heart rate monitor,or find it a nuisance to be doing all this calculating while exercising. You can do it my way.
I simply make sure I’m still able to have a conversation while exercising. If I start getting winded,I like to slow down and catch my breath.
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