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Monitoring your Heart Rate

Monitoring Your Heart Puts You in the Ideal Aerobic Zone Heart rate monitors and the use of heart rate controls have become a very popular option on elliptical trainers as well as treadmills. To get an optimum workout it is important to pace your exercise. You want your heart rate at the proper intensity level for an extended period of time. If your heart rate gets too high your activity can become counter productive, if it is too low you are not getting any substantial health benefits. A heart rate monitor simply monitors the rate of your heart and provides feedback. Although they are not always precise, they generally work well enough to give you an approximation of your heart rate as you exercise. By using a heart rate monitor you can ascertain a exercise level that will optimize the burning of fat and you will improve your metabolism. If you are beginning an exercise regime over exercising and raising your heart level too high can be counterproductive. You can exert yourself beyond an aerobic workout. When your heart exceeds 85% you are in an anaerobic zone. This is when your body burns less fat and more carbohydrates. In the process you produce lactic acids. A heart rate monitor assists you in staying in the preferably aerobic zone. On elliptical trainers heart rate monitors are normally found on stationary handles located in front of the console. On some models they are actually located on the moving handlebars, which gives you the advantage of monitoring your heart rate while still getting an upper body workout. What Should Your Heart Rate Be While Exercising? There are a number of formulas for determining your ideal heart rate while you exercise. And that rate can vary depending on your level of fitness and your fitness goals. Obviously if you training for a marathon your heart level would exceed a person trying to get back into shape and lose weight. According to the American Medical Association, your maximum heart rate is approximately 220 minus your age. Your target heart rate should generally be between 50 and 75 percent of your maximum heart rate. This is your ideal heart rate during aerobic exercises like brisk walking or jogging. Training Zones. Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats! Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%. Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat. Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability, which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat. Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so. Note: If you are just starting an exercise program it is important to consult a physician first. They can assist you in determining your ideal heart rate zone. Here at The Maryborough Club all our cardio equipment can monitor your heart rate via the handles or chest band (that we can provide). We also have a great range of watches by Polar for sale which can also monitor your heart rate even during strength training! Call us on 021 4918327021 4918327 for more information. Category: Club & Wellness
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   Maryborough Hotel and Spa, Maryborough Hill, Douglas, Cork, Ireland.
                  GPS Latitude - N 51 52.375 Longitude - W 8 25.082
Tel +353 21 436 5555 | Fax +353 21 436 5662 | Email: info@maryborough.ie                                     Registration No: 8215149E