Calculating your heart rate prior to and while working out will allow you to ensure you are working at the proper intensity throughout your workout. Having a calculated target heart rate in mind during your cardiovascular workouts will keep you focused on the task at hand and ensure you are getting the most out of your workout. Heart rate monitors are very helpful for providing constant feedback on your heart rate throughout the duration of your workout. Many heat rate monitors on the market have a calorie counting feature that will calculate the amount of calories you burn in each workout determined by your heart rate throughout your workout. If you are having a hard time pushing yourself hard enough or ensuring you burn enough calories per workout, try a heart rate monitor and set a goal, and don’t stop until it’s reached! If you do not have a heart rate monitor, try taking your pulse for 6 seconds, count how many times your heart beats, and then add a zero.
Here is an idea of how to calculate your target heart rate during your cardiovascular workouts:
- Calculate you maximum heart rate with this formula:
- 220-your age=Heart Rate Max
- Now that you have your maximum heart rate calculated, you want to multiply this number by a percentage depending on your training goals.
- Get healthy-If you are looking to improve your health, working at 50-60 percent of you maximum heart rate for 30 minutes at least 3 times per week can help decrease the risk of developing many chronic diseases.
- Lose weight-If you are looking to decrease body fat and lose weight you should be working at approximately 60-70 percent of your maximum heart rate. You should not be working at such an intense rate that you are not able to hold a conversation. Work at a consistent pace until you have reached personal your calorie burn goal.
- Improve Cardiovascular Endurance-If your goal is to increase your cardiovascular capacity and endurance you should be working at 70-80 percent of you maximum heart rate. This is also good for fat burning if you are already fairly fit and should be a much more intense workout.
- Advanced Conditioning-If you are already in very good shape and are training for a specific sport or event you should do some workouts around 80 percent of your maximum heart rate. This should not be done every day, as it is very intense and can also be a fat burning zone for those in great shape.
Copyright CORE Conditioning 2010