Heart Zone Training
By Chad Tackett
How do you know if you are training too intensely or not
intensely enough for what you want to achieve? This is where Heart Zone
Training comes in. Refer to the chart below. The top of the chart reads
"Maximum Heart Rate," which is 100% of your heart rate (the
fastest your heart will beat). This is different for everyone. To use
Heart Zone Training you must first determine your maximum heart rate
(max HR).
You can determine your max HR one of two ways. One way
is to use the age predicted max HR formula, whereby you subtract your
age from 220. So, if you are 40 years old, your predicted max HR would
be 180 bpm. The other method, which is much more accurate and more individualized,
is actually having a medical or fitness professional administer a max
HR test for you, which is usually done on a stationery bicycle or treadmill
for several minutes and requires very hard work. Thus, only those cleared
by a physician should do this test. We do not explain how to administer
this test because only trained professionals should do so. Please refer
to the Global Health and Fitness Personal Training Directory for professionals
in your area (may or may not be trained in administering a max HR test).
Once you have determined your max HR, you will need to
decide what zone you want to train at. There are five different training
zones separated by 10% increments, each having different characteristics
and benefits.
This article was provided by GHF.
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