A good effective way to avoid reaching a dead end during your fitness goals is to make sure you are always exercising at your target heart rate for your age. As your body speed increases, naturally so will your heart rate to match the intensity you are asking your body to achieve. Getting high too fast if you’re someone who hasn’t worked out consistently isn’t the smartest thing to do to your body. You should start with a lower exercise heart rate, until you can consistently stay in your range for 30 minutes consistently. You will find your target heart rate by following this simple formula: 226: your age if you are a woman and 220: your age if you are a man. The number you receive will be represented as your maximum heart rate. A person will not need to reach their maximum heart rate intensity to achieve the results they desire, but the more beats per minute they can achieve, the more calories they will burn. If you divide the target heart rate zones by the percentage of the person’s maximum heart rate, it divides into five zones. Each zone has different benefits and in my opinion all zones will help a person to be healthier!
The first fitness zone is called the Heart Healthy Zone. In this fitness zone, a person will still be able to carry on a conversation with the person next to them on a nearby treadmill or elliptical machine. This area is very comfortable regardless of the age of the person exercising. You’re most likely walking if you’re in this zone, and if you’re a senior, I’d advise starting in this zone until you can hit your target heart rate zone for at least 30 consecutive minutes. . Your training in this zone won’t give you the greatest cardiovascular benefits, but it will help lower body fat, blood pressure, and cholesterol. The Healthy Heart Zone is 50 to 60% of your maximum beats per minute.
The second fitness zone is called the Fitness Zone. In this fitness zone you will burn more calories per minute than in the heart healthy zone because the level of exercise is a little more intense. Because you’ll go faster and cover more distance, you’ll burn more calories. The calories burned will depend on the distance you travel and your weight more than any other factor. A person will get the same benefits as the Healthy Heart Zone, but obviously with the higher intensity, they will burn more calories. This zone is 60-70% of your maximum heart rate.
The third fitness zone is called the aerobic fitness zone. This is the zone where people will experience benefits such as stamina, stamina, building new blood vessels, and increased heart and lung capacity. With increasing intensity of your workout, you’ll burn more calories in the same amount of time, because you’re covering more distance in the same amount of time. The calories burned depend more on the distance and your weight. You won’t be able to reach this intensity by walking, you may need to switch to jogging to get into this heart rate zone. This fitness zone is 70-80% of a person’s maximum heart rate.
The fourth fitness zone is called the anaerobic training zone. This intense exercise will improve the amount of oxygen you can consume, which is also known as your VO2 max/volume. This heart rate level is when your body begins to produce lactic acid. You burn more calories in lower heart rate training zones, because you’re covering more distance per minute. You will not be able to achieve this heart rate by walking, you will need to switch to jogging or running. This zone is 80-90% of your maximum heart rate, and could very well be the last zone you’ll need to achieve fantastic fitness results.
The fifth and final training zone is called the maximum threshold or red line training zone. In this zone, you can’t go more intense, and most people can’t stay in this zone for more than a few minutes. This zone should only be used for short bursts, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, then repeat again. You should check with your doctor to make sure you can safely exercise at such a high heart rate. I’ve heard of long-distance runners or Olympic sprinters training in this area, but not the average person. You’ll burn a lot of calories per minute in this zone, but it’s not as practical or safe for most average people who want to achieve fitness results.
If you’re someone who hasn’t been exercising in months and you know you’re not where you need to be when it comes to cardiovascular fitness, it never hurts to start with a very conservative heart rate. If you can easily stay in one zone for 30-45 consecutive minutes, then it might be time to look for a higher training zone.
Now that you know your target heart rate, check your pulse rate regularly while you exercise. An easy way to do this is to count your pulse rate for 6 seconds using your watch or watch, and then multiply this number by 10 to get your beats per minute. You can feel your pulse in several ways, such as by placing your fingers firmly on the inside of your wrist or on your neck just below the angle of your jaw. You can also place your palm over your heart and count the number of beats you feel. Most workout facilities have treadmills and elliptical machines that have heart rate monitors built into the machinery. If it’s within your budget, you can never go wrong buying a heart rate monitor that you can wear at all times during exercise.
In conclusion, no one wants to experience a fitness plateau. To avoid plateaus, simply change up your exercise routine, either increasing your intensity or adding weight resistance to your cardio workouts. Always make sure you have some way to monitor your target heart rate zone, because your heart rate ultimately controls how many and what kinds of calories your body burns.