Monday, January 23, 2012 | | By: Trainer

Monitoring your heart rate.

Hey readers, it's monday again and time to return to our workout.

Today I'm gonna tell you about the heart rate and why we should monitor it.

All you know that when running, biking or doing anyother aerobic exercise our pulse is accelerating more or less. Inside this accelerations we should find a range wich we will be burning calories in an ideal way.

This range it's easy to calculate if we have a control of our heart rate, that because I recommend using a heart rate monitor.
The basic formula for calculating the minimum heart rate of this range is:
- (220 - age) x 0,6 = To the minimum pulse you should have when doing any aerobic exercise.

And the formula for calculating the maximum heart rate of this range is:
- (220 - age) x 0,85 = To the maximum pulse you should have when doing any aerobic exercise.

Doing exercises between this range will help you burning calories in an optimum way and having a better cardiovascular performance.

If your heart rate is less than the minimum calculated, you are too lazy and must do some more for burning fats. And if your heart rate is more than the maximum calculated, slow down, you are running out of oxygen and you are doing anaerobic exercise.

Also remember, the minimum  time recommended is 20 minutes of exercises, but best results are when doing it about 30 or 40 minutes.

So it's time to monitor your heart rate! Are you doing it?

13 comentarios:

InfinitePlans said...

Thanks, man. Good to know!

fortheinternet said...

Good to know man! next time I will take a look :)

Zap McBlowfist said...

o man missed you sunday running post was still doing my do nothing sat and it ran over a bit lol :D

Bersercules said...

my heat beats eraticly... oh well...

Teeeha said...

I had forgotten how it works, thanks

TheFitness said...

Some great advice. Thanks for sharing. I think this is really important. Nice one.

Shannon said...

I don't typically measure my heart rate, due in part to not liking the heart rate monitors on the cardio machines at the gym. I do know what certain bpm feel like though so I'm okay at ball parking it.
I should have 119-168 bpm which I usually stay within anyway.

My 2 Pesos said...

Oh yes, I do it all the timnnnggnggnhngnghng...

Alex D. said...

As far as I see it I'd rather spend the money on that helmet I need rather then a heart rate monitor.. Just my 2 cents. Great post.

justjoe said...

Good tips. I'll remember this for the treadmill tomorrow. :) Following.

Simon black said...

Thanks for sharing this.

Scott said...

I like the info!

Mekkor said...

im not but im gonna do it from now on. thanks

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