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 Optimum Training Zone for Burning Body Fat

When you train at the higher end of the cardiovascular (heart rate) training zone, you burn more muscle glycogen (carbohydrate). 

When you train at the lower end of your cardiovascular (heart rate) training zone, you burn more BODY FAT! 

To take your pulse, place your index and pointer fingers on your wrist pulse or on the carotid artery (near your Adam's Apple). Count the number of pulsations within 10 seconds and then multiply by 6. It is important that you take your pulse immediately after exercising or whenever your instructor asks you to. 

Average sedentary individuals  are advised to use 220 minus your age to determine approximate maximum heart rate. If you exercise aerobically 3 or more times a week, then it's half your age.  The fitter you are the less your maximum heart rate will decrease with age.

Example:  

A person, age 36, who exercises one or less times per week would have a MHR equal to: 220-36=184.

A person of 50 years old who exercised three or more times a week would have a MHR equal to: 205-25=180
 
Age

 Average Maximum

Heart Rate
(beats per minute)

Training Zone
as % of
Maximum Heart Rate
(beats per minute)

Sedentary Active
20 220 195  60% - 80%
25 195 188 120% - 160%
30 190 190  117% - 156%
35 185 188  114% - 152%
40 180 185  111% - 148%
45 175 178 108% - 144%
50 170 180 105% - 140%
55 165 178 102% - 136%
60 160 175  99% - 132%
65 155 173  96% - 128%
70 150 170  93% - 124%
75 145 168  90% - 120%

* The Training Zone represents the percent range of the Average Maximum Heart Rate. 

To BURN MORE BODY FAT,
you must train at the lower end
of your cardiovascular (heart rate) training zone. 


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Copyright 2003 Donald "Spiderman" Thomas

 


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