I love to go for leisurely walks but rarely have the time. When I walk I am doing it for the exercise but I have a hard time keeping the pace I need to keep my heart rate up. It’s usually not too long before I realize that I am just strolling along. When you walk on a treadmill it’s a lot easier to set the pace and keep it there increasing when you need to, but you still need to keep tabs on your heart rate to get the best workout for the time you put into it. I have been fooled a number of times thinking that my heart was really working hard when it was just getting started and also on the other side thinking I was cooling down when my heart was still going to town. By using a heart rate monitor it’s easy to keep track or your heart rate and easier to monitor your activity.
Everyone agrees that a Heart Rate Monitor can help achieve your goal of losing weight more effectively. If you monitor your heart rate while exercising it will ensure that you are working at the correct intensity to burn the most calories in the shortest amount of time. You can keep track of your heart rate to make sure that it is in the weight loss zone and that you do not over exert yourself. If your heart is working too hard it will jump out of the fat burning mode. By using a monitor you will know exactly what level of intensity that you are working at. Experts suggest that in order to effectively lose weight you need to raise your heart rate up to 60 to 70 percent of your maximum heart rate for at least 30 minutes or more. You need to combine this pace with short burst of higher-intensity exercise in which your heart rate goes up to 90 percent of your maximum heart rate. If you are having a hard time getting your heart rate up, stick your arms straight out while exercising, or raise them up over your head. Your heart will then respond quickly. This type of exercise will burn stored body fat and allow you to improve your resting metabolism rate. You should do this at least five days a week.
To determine your maximum heart rate subtract your age from 220 if you are male. If you are a woman subtract your age from 226. Your target heart rate will be 65 to 75 percent of this figure for best results of weight loss. Let’s say that you are a 40 year old woman: 226-40=186. That is the highest, maximum safe heart that you should allow. Figure out the 60 to 70 percent number by using your calculator. 186-60%=112 and 186-70%=131. Calculate your own numbers and make sure you know these numbers before you start.
Using a heart rate monitor will let you know how to increase your intensity during exercise to get over a plateau. For example, if you want to increase your intensity by 5 percent of your maximum heart rate, you can monitor your heart rate without overdoing it.
Monitoring your heart rate is the key to effective exercise. It may also help you to detect a health problem. If your heart is beating rapidly when you are doing light exercises, that is a clear sign that something could be wrong. Go check it out.
Of course it is always wise to check with your doctor when you begin any exercise program. Pace yourself, start slow and work up to your targeted goal. If you feel faint, dizzy, or nauseated when working out, stop. Wear reflective clothing and even a strobe light when outside exercising at dawn or dusk. Drivers cannot see runners, cyclist and walkers. Help them out. Also think about where you are exercising. A well-lit, well traveled area is something to think about for both women and men. Even a well-lit high school stadium at night when no one else is around can be dangerous. What good is a healthy body if your not around to enjoy it.
Ready, Set, Go!