How To Determine Your Target Heart Rate for Men and Women
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Your heart rate is a measure of the number of times that your heart beats per minute. The higher the heart rate, the harder you heart is working to pump blood to your muscles. Depending on your fitness, your resting heart rate will vary. Your resting heart rate is the number of times your heart beats when you are at complete rest, such as first thing in the morning. As you get fitter, your resting heart rate will be lower than when you are unfit.
By monitoring your heart rate, you can maximise the benefits of your weight loss exercise programs, preventing overtraining.
The first thing you need to do is calculate your maximum heart rate. This is different for everyone based on age and fitness.
As a rule of thumb, the maximum heart for men is 220 minus your age. So a forty year old would have a Maximum Heart Rate of 180. The maximum heart rate for women is 226 minus your age. The next thing to do is determine at what heart range you need to train to most effectively burn fat.
The most effective fat burning heart rate range is between 60% to 75% of your maximum heart rate. In this range, your fat stores are combined with oxygen to provide fuel for your muscles. Above this range forces your body into the anaerobic range where you use glycgen stored in the liver and muscles, rather than fat, reducing the fat burning and weight loss potential of the exercise.
Studies have shown that combining exercise in the optimum fat burning heart rate range with high intensity spurts actually accelerates fat burning as the body is required to burn fat quicker, but is not forced into the anaerobic heart rate range.
Below is a heart rate chart that will help you determine your optimum fat burning heart rate range for men and women. Just calculate your Maximum Heart Rate, and enter that in the heart rate chart to caluclate your lower beats per minute and upper heart beats per minute. Remember that the fat burning heart rate zone for men is based on a maximum heart rate of 226 minus age, and the heart rate zone for burning fat for women is calculated on a maximum heart rate of 220 minus your age.
First off, select the Heart Rate Calculator from the drop down box. Then select your age in the above Target Heart Rate Calculator using the arrow, and select the different heart rate percentages you want to train at. The Target heart rate calculator chart will tell you the heart rate range you should exercise within.
If the Target Heart Rate Calculator doesnt load, the java code may be blocked. Allowing blocked content should enable the calculator to load. If not, go to www.fitwise.com and click through to the calculators section.
Once you have determined your Target Heart Rate range, you must monitor your heart beats as you train. By far the easiest and most effective way to monitor your heart rate to ensure you dont fall outside the zone and either undertain, or worse, overtain, is to use a heart rate monitor. There are a huge range on the market. It really comes down to your specific needs and how much you want to spend. Check a few out to get an idea of functions each provide compared to price. With a good heart rate monitor you should never stray outside your target heart rate range again!
To start a weight loss exercise program for free go to http://www.freeweightlossexerciseprograms.net for free exercise programs.
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Try the free weight loss exercise programs above. Build up your fitness level gradually, and always consult a qualified practitioner before starting any exercise program. Follow these free weight loss exercise programs and you will be on the road to being fitter, healthier and slimmer!
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