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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.
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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