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Workout Intensity: How Hard Should I Be Working Out?
One effective way to avoid hitting a plateau during your fitness goals is to make sure you’re always working at your heart rate for your age. As your body speed increases, so will your heart rate to match the intensity of what you are asking your body to achieve. If you’re someone who hasn’t worked out regularly, going too fast isn’t the smartest thing to do with your body. You should start by lowering your heart rate, until you can stay in your zone for 30 minutes at a time. You can find your target heart rate by following this simple formula: 226 for a woman, and 220 for a man. Your score is displayed as your maximum heart rate. One does not need to reach a certain heart rate to get the results they are looking for, but the higher the heart rate you can reach, the more calories you will burn. If you divide the target heart rate zone by the percentage of your maximum heart rate, it is divided into five zones. Each zone has different benefits, and in my opinion, any zone will help a person be healthier!
The first physical zone is called the Healthy Heart Zone. In this exercise area, one can still talk to the person next to them on the nearby treadmill or elliptical. This area is very comfortable for people of all ages. You’ll probably walk if you find yourself in this zone, and if you’re older I recommend you start with this zone until you reach your heart rate zone for at least 30 minutes. . Exercising in this area will not only give you the most cardiovascular benefits, but it will help reduce body fat, blood pressure and cholesterol. A healthy heart zone is 50-60% of your maximum heart rate per minute.
The 2nd zone is called the Fitness Zone. In this exercise zone you will burn more calories per minute than in the heart healthy zone because the level of exercise is slightly more intense. Because you will go faster and cover more distance, you will burn more calories. Calories burned depend on your distance and weight more than any other factor. One will get the same benefits as the Healthy Heart Zone, but of course with a higher intensity you will burn more calories. This zone is 60-70% of your maximum heart rate.
The 3rd area is called the physical physical area. This is the area where people can experience benefits such as endurance, longevity, building new blood vessels, and increased heart and lung capacity. As the intensity of your exercise increases, you will burn more calories in the same amount of time, because you cover more distance in the same amount of time. Calories burned mainly depend on the distance and your weight. You won’t be able to achieve this intensity with walking, you may have to switch to jogging to get into that heart rate zone. This physical zone is 70-80% of a person’s heart rate.
Zone 4 is called the anaerobic training zone. This high-intensity exercise will improve the amount of oxygen you can consume, also known as VO2 max/volume. This heart rate level is when your body begins to produce lactic acid. You burn more calories in a lower heart rate training zone, because you can cover more distance per minute. You will not be able to reach this heart rate by walking, you need to switch to jogging or running. This zone is 80-90% of your heart rate, and may be the last zone you need to achieve great fitness results.
The 5th and final training zone is called the maximum training zone or red line. In this area, you can’t go too hard, and most people can’t stay in this area for more than a few minutes. This zone should only be used for short bursts, which work hard for a minute and then go down to a low intensity for several minutes, then repeat. You should check with your doctor to make sure you can safely exercise at such a high heart rate. I’ve heard of long distance runners, or Olympic sprinters training in this area, but not the average person. You’ll burn a lot of calories per minute in this range, but it’s not practical or safe for most average people who want to achieve fitness results.
If you are someone who has not worked out for several months, and you know that you are not where you should be in terms of heart health, it is never wrong to start with a conservative heart rate. If you can easily stay in one area for 30-45 minutes at a time, it may be time to look for a more advanced training area.
Now that you know your heart rate, monitor your heart regularly while you exercise. An easy way to do this is to count your heart rate for 6 seconds using a watch or stopwatch, and multiply that number by 10 to get your heart rate per minute. You can feel your heartbeat in several ways, such as placing your fingers firmly on the inside of your wrist or on your neck below the angle of your jaw. You can also place your palm over your heart and count the number of heartbeats. Most gyms have treadmills, and elliptical machines that have a heart rate monitor built into the machine. If it’s within your budget, you can never go wrong by purchasing a heart rate monitor that you can wear anytime during exercise.
In conclusion, no one wants to experience a physical plateau. To avoid a plateau, simply change your workout, by increasing your intensity, or by increasing the resistance of the weight in your workout. Always make sure you have a way to monitor your heart rate zone, because your heart rate ultimately controls how many and what types of calories your body burns.
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