Getting Into "The Zone"

Increasing one's heart rate is essential to becoming more fit.  Although I recommend exercising at a facility where appropriate equipment and trained professionals are available to help, burning more calories by increasing heart rate can be done outside of the gym as well.  This could include using the stairs at work instead of the elevator, parking at the opposite end of the parking lot instead of directly in front of the entrance, or getting up and walking around the office during breaks.  Simple additions such as these to your day increase physical activity and as we know, increased physical activity combined with proper nutrition will put you on the fast track to fitness!

When exercising to lose weight, it is essential to get into a specific heart rate range.  This range, also known as the target heart rate zone, is the two numbers that the heart rate should fall between during a cardiovascular workout.  It is calculated depending on age and desired outcome of your exercise program.   

Subtracting your current age from 220 will give you your maximum heart rate.  Then multiplying the maximum heart rate by the target heart rate percentages will give you the minimum and maximum of the range. 

For example, one of my clients is 60 years old; her maximum heart rate is 160 beats per minute and I keep her at 60 – 80% of her maximum heart rate.  These are the appropriate calculations (220 – 60 = 160, 160 x .6 = 96, 160 x .8 = 128). The 96 beats per minute represents the minimum heart rate and 128 beats per minute represents the maximum heart rate.   Once her heart rate reaches this zone, she exercises at an intensity which will keep her heart rate between these two numbers for the recommended time period.  For my clients, ages ranging between 50 and 95, (Yes, 95!) I recommend percentages of maximum heart rate depending on individual health status and fitness goals. 

The time period spent in these zones is just as important as getting into them.  The body begins to use stored fat as the primary source of fuel when oxygen is incorporated.  This process, called beta oxidation, normally begins 20 minutes into your cardiovascular workout.  Exercising at a sustained pace, using the same muscle groups at a consistent intensity for a period of time between 20 minutes and four hours will activate this fat burning system and create a leaner, healthier you! 

The easiest way to maintain this target heart rate zone during your routine is to purchase a heart rate monitor and program it based on your individual goals. Remember to always consult with your physician prior to starting a regular exercise program, and as usual, any questions related to exercise are encouraged and welcomed.  I will be happy to help!

Be Well,

GEN4