Finding Target Heart Rate Range
When it comes to reducing your risk of developing heartdisease, diet and exercise are two of the most important items toconsider. In order for exercise to be most efficient for your needs, itis helpful to remember that it should follow the
F.I.T.T.
Principle. As we discussed inclass,
F.I.T.T.
is an acronym that stands for Frequency, Intensity, Type, and Time. Inother words, it helps you to remember that when deciding whether or not an exercise planwill give you the most help, it should include all these components. It should includeexercise and activity that the user could do for an hour a day at an intensity that raiseshis/her heart and breathing rate enough to strengthen the heart muscle and help the bodyto burn calories and oxygen more efficiently.
Intensity Level
is one of the hardest to achieve. But, it’s simple--don’t work outhard enough, and you are not going to get the benefits you are looking for in an exercise;work out too hard, and you won’t be able to keep going long enough to strengthen the heartmuscle or burn enough calories to maintain a healthy weight.One of the easiest and most common ways to test the
Intensity Level
of yourworkouts is by using your
Target Heart Rate Zone (THR)
because it helps you pace yourself so that you burn enough calories without tiring out too quickly. It helps you workout smarter, not harder.
The most common way to find out your THR Zone is to use a formula
.220 – (Age) = your max HR220 – (Age) * your target training zone percent•Your training zone will range from 60 to 85 percent of you MAX HR
The general recommendations are to raise your heart rate tosomewhere
between 50-60% for Beginners
, somewhere
between 60-70%for Intermediates
, and somewhere
between 75-85% for Advanced
.Remember that working at a higher intensity will help you burn the mostcalories. However, you must be careful not to overdo it.
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