How do I Figure Out my Fat Burning Zone Target Heart Rate?
To take full advantage of the Accelerated Fat Burning routine, you need stay within the target heart rate during your workout. Your heart rate is the pace at which your heart beats within a minute. A target heart rate is a specific rate at which you want your heart to beat during an exercise routine. Your target heart rate helps you stay on top of your workout and get the most out of your exercise.
To get the most out of your Accelerated Fat Burning routine, your target heart rate needs to be between 55% and 65% of your maximum heart rate. Your maximum heart rate is the greatest number of times per minute your heart is capable of beating. To establish your maximum heart rate, take your age and subtract it from 220. This is your maximum heart rate. To establish your target heart rate for your exercise routine, take your maximum heart rate and times it by .55/.65 (see the formulas below).
Use these formulas to determine your target heart rate:
(220 minus your age) x 0.65 = 65% of your maximum heart rate
(220 minus your age) x 0.55 = 55% of your maximum heart rate
If you are out of shape or extremely overweight, it is suggested that your target heart rate start at 50% of your maximum heart rate and work up from there.
If you don't want to do the math to figure out your target heart rate, go to the Target Heart Rate chart in the "Accelerated Fat Burning" chapter of your 6 Week Body Makeover book.
How to Keep Track of your Target Heart Rate during Your Workout
There are a few ways of keeping track of your target hear rate during your Accelerated Fat Burning routine. For starters, you can manually count your heart beats for a minute during your workout by placing your fingers on your wrist or neck. If you want a hands-free way of keeping track, you can purchase a heart rate monitor. A heart rate monitor is a device that monitors your heart rate while you exercise. A heart rate monitor consists of two parts: a chest belt which monitors your heart rate, and a receiver, which receives the information from the chest belt and tabulates your heart rate. The chest belt has electrodes that make contact with your skin and monitor the electrical voltages in your heart. When your heart beat is detected by the chest belt, a radio signal is sent to the receiver. The receiver, normally worn on the wrist like a wrist watch, receives the signal and calculates your heart rate.
However, if you work out at the gym, some exercise machines such as treadmills and exercise bikes have built-in heart rate monitors that can detect your heart rate through sensors in the handle bars. In this case, you don’t need to purchase a heart rate monitor. Using the machine’s monitor, you can stay on top of your target heart rate. However, once you step off the machine, there goes your heart rate monitor. So, if you’re going to be using a machine that doesn’t have a heart rate monitor or perform basic exercises to do the Accelerated Fat Burning routine, it’s probably a good idea to use a separate heart rate monitor that you can use regardless of the exercise you do.
Your target heart rate is a crucial part of the Accelerated Fat Burning routine. It’s how you know you’re getting the most out of your workout. So before you start your routine, identify your target heart rate and monitor it as much as you can during your workout.
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