How can you measure the effectiveness of a workout while you’re doing it? Assuming you’re working our for general fitness and/or weight loss, the key to making your workouts effective is to pay attention to your heart rate.
The chart at right defines what the resting and working heart rates are for adults. In general, a healthy, in shape person
should try to get their heart rate into the upper ranges of the Optimal Training Zone. However, don’t push this to far. If you’re out of shape, this range may be unreasonable at first.
The mathematics of it all
To figure your theoretical maximum heart rate, first subtract your age from 220 (assuming you are twenty or older).
Now, figure the upper and lower limits of your training zone. To do this, multiply your maximum heart rate by 0.6. This will define the lower edge of your optimal training zone. Then, multiply your maximum heart rate by 0.85 to define the upper extreme of your optimal training zone.
In other words, your optimal exercise rate is between 60% and 85% of your maximum heart rate. Of course, your maximum heart rate is a theoretical entity, so don’t try to see how close you can get to it.
Fat Burning or Cardiovascular fitness building?
Now, divide this zone in half. Multiply your theoretical maximum by 0.65. This 65% zone is your optimal zone for burning fat. During low intensity workouts, 50% of the calories burned come from fat. If your main goal is fat burning, then you want to achieve 65% of your maximum heart rate. The longer you maintain this, the more fat you burn.
On the other hand, high intensity workouts, those approaching the upper edges of your optimal training zone, get the majority of their energy from sources other than fat (glycogen stores, muscle tissue). These workouts are better, however, for overall cardiovascular fitness.
So, define your goals and use your heart rate as a guide.
Getting Started
A bit nervous about getting started? Are you really out of shape? Well, remember, no one can see how fast your heart is beating, so take your time. These workout rates are for people who are already physically fit. If you are just starting out, a working heart rate of %50 percent, or even lower, is OK. Work-up gradually as your body gets used to it. Don’t be in a rush. Remember, the point is to get healthy, not hurt yourself.
How long should I work out?
In all cases, to optimize your workout, you must exercise a minimum of 15 minutes. Most trainers recommend a minimum of 20 minutes.
How do I measure my heart rate?
To measure your heart rate, you can check your pulse manually, or use a heart rate monitor. In fact many exercise machines today have built in monitors.
Can I exceed the 85% heart rate.
Exceeding the 85% rate is neither useful nor recommended for everyday exercise. Beyond 85% the fitness gains are minuscule whereas the possibility of injury increases dramatically.