Accurate—and NowInexpensive What is a heart-rate monitor (HRM) anyway?AnHRMconsists of a transmitter strapped around your chest and awireless receiver that resembles a wristwatch. There are some new kinds of HRMs that are contained in one wristband. Just as older personal computers cost a fortune, early HRMs were pricey, too. Today you can pick one up for less than what you would pay for a dinner out. One of the reasons somany Americans
are overweight is because they aren’t training in the right heart-rate zone.We have been taught to exercise at a fixed or target heart rate. But it doesn’t work formost people, so they are getting less fit andmore fat every year. People need to learn a new way of working out by wearing a heart-ratemonitor and training withinmultiple zones. Fat is burned in all the heart-rate
zones; it’s the burn rate that’s the key factor. A heart-rate monitor serves as a guide to make sure you train according to the demands of your workout in conjunction with your target heart rate. Besides, an HRM is more accurate than taking your pulse from your neck or wrist. If you are just beginning to train,
use a heart-rate monitor to be sure that you are not overtraining. Your HRM can keep you at 60%–70% of your maximum heart rate so you don’t overdo it. After a few months of train- ing, your HRM may reward you
by sending you the message that your resting heart rate has dropped several beats per minute. Your resting heart rate ismeasured
when you firstwake up in themorning before you get out of bed. The lower the number, the better. In general, the more fit you are, the stronger your heart- beat, the less times itwill beat per minute and themore blood you pump
HOWTO USEYOUR HEART-RATE MONITOR The best way to increase fat metabolism is to raise your muscle-to-fat ratio and boost total daily caloric output. Here’s a great way to do it.
• Do a set of 10 reps on the bench press at a weight that is 60% of your one repetition maximum (how much weight you can lift one time).
• Then, without resting, pedal a stationary bike for a three-minute, gut-busting interval, keeping your heart rate from 70%–80% of your Max HR.
• Nowhit the shoulder press for another set of 10reps at 60%of your one repetitionmaximum. • Jump on your stationary bike, keeping your heart rate from 70%–80% of Max HR.
• Continue to work each major muscle group followed by three minutes of cardio until you are finished. Eventually you will be fit enough to train all of your body parts without your heart rate dropping below 70% of your Max HR.
34 IHRSA | www.heal
thclubs.com
with each beat. Common resting heart- rate numbers are in the 50–60 beats-per- minute range, but some really fit athletes display resting heart rates in the 30s and 40s. If your resting heart rate drops after a fewmonths of exercise, you are proba- bly getting fitter. And themore fit you are, themore effectively you burn fat to maintain a healthyweight.
FindingYourMaxHeartRate If you want to burn more fat, your first step is to figure out your maximum heart rate (Max HR). YourMax HR is the fastest your heart can beat for one minute. This is a bit complicated, so grab a pencil and paper: Max HR equals 210 minus 1/2 your
age minus 5% of your body weight (males then add 4). Your genes account for about 50% of
yourMax HR. Smaller hearts beat faster than larger ones. And there are other factors. YourMax HR is affected by altitude, drugs and antihistamines. It cannot be increased by training, and a highMax HR does not predict better
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44