performance. If you go to a gymand see theMaxHR charts, be cautious—they aren’t very accurate.Ma
ximumheart rate is genetically determined; it doesn’t necessarily decrease over time like those charts suggest. In fact, if you stay fit as you get older, yourMaxHRmay not changemuch at all. Use percentages of yourMax HR to
determine the intensity of yourwork- outs. Then you can chart your individual training zone percentages and easily program them into your HRM.Your monitor will notify you with a beep if you are exercising above or below your preprogrammed zones.Ma
ny HRMs record heart rate at selectable intervals. Evaluate your exercise intensity after each session, and adjust it if needed. Recording your heart rate also allows you to monitor your fitness improve- ments over time.
and raise your metabolism. Your heart is self-regulating, but
beware of the psychological, environ- mental and physiological factors that can affect your beats perminute. For example, if you are tired, onmedication, under stress, at a high altitude or in high humid- ity, your heart rate—like yourMaxHR— may change. Also, blood sugar levels, different foods, lack of sleep, anxiety, fear or anger can alter your heart rate.When you tie your training shoes, your heart rate increases. Just anticipating aworkout canmeasurably boost your heart rate!
Effective Training Tool The harder and longer you work out, the more fat you will obliterate. And the more fit you are, the more fat you burn just sitting around. But to lose inches and keep them off, you must start slowly and progress gradually.
Heart-rate monitors are an effective and fun way to add spice and productivity to your workouts. Get one and soon you’ll be checking out your heart rate every chance you get.
Adjusting toYour “BurnRate” Fit and unfit people burnfat differently. Themore fit you are, themore efficiently your body guzzles fat.Onthe other hand, perhaps you’ve beenexercising butnot losingweight.Youmay have beenworking out too hard for too short a period.To
burnmore total calories, youmayneed to increase your total exercise time but do it at a lower intensity level. There is no such thing as a“hot
spot” fat-burning zone. Each person’s physiology burns fuels somewhat differently. If you are just beginning towork out and youwant to lose fat, exercise at 60%–65%of yourMaxHR. Work yourway up to an hour of continu- ous exercise at this level. After several months of this baseline training, you can kick yourmetabolisminto overdrive and accelerate fat loss.To
do this, train in all of your heart-rate zones on different days at various intensities to burn fat
Heart-rate monitors are a very effec-
tive way to add spice and productivity to your workouts. So borrow your friend’s heart-rate monitor. If you like the informational feedback it provides, buy one for yourself. Soon you’ll be checking out your heart rate every chance you get.
GETTING “INTHE ZONE”
Want to take your training up a notch? All you need is one of these: bike, stationary bike, stair-climber, elliptical trainer, treadmill, step, heavy bag, pool, jump rope,walking or jogging shoes.Warmup for fiveminutes before each high-intensityworkout.Co
ol down and stretch for fiveminutes after you complete yourworkout.
Day 1: IntervalTraining Complete 30 seconds at 80%of yourMax HRfollowed by30seconds of recovery.Al
low your heart rate to drop to about 120 beats perminute for your recovery intervals. Keepmoving for a total of 30minutes.
Day2:RecoveryWorkout Pedal,walk or step at a steady pace.Ma
ke sure that your heart rate remains between 60%and 70%of yourMax HR during the entire 30-minute workout.
Day3:TempoTraining Kick your intensity up to between 70% and 80%of yourMax HR. Do your best to train at this intensity for 30minutes. Slow down if you feel uncomfortable.
Day4:RecoveryWorkout Pedal,walk or step at a steady pace.Be
sure that your heart rate remains between 60%and 70%of yourMax HR for the entire 30minutes.
Day5:StrengthDay Increase the resistance on your stationary bike or do hills on a treadmill. Keep your intensity from70%–80%of yourMax HR.
Days6and7:ActiveRest Relax and enjoy your time off. You’ll need to recharge your batteries for another five-day exercise cycle nextweek.
| 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