How To Calculate Your Heart Rate For Maximum Workout Efficiency (american kickboxing)
No commentsBy Dane Fletcher
When you are doing cardio exercises to burn fat, you will want to maintain the target range of 60-80% of your maximum heart rate. If your goal is to increase your stamina and aerobic capabilities, you want to aim for 85%. But the question is, how do you determine your maximum heart rate for a safe workout?
Previously, the formula used for this was 220 minus your current age will equal you maximum heart rate. However, not everyone should be clumped under this for more accuracy. There are people out there that are in their 50’s and have a maximum heart rate of 180, when according to the aforementioned calculations, it should really be around 165. What this means is that there should be a more accurate way to calculate your maximum heart rate to get the best potential and benefit from your workout.
Harvard did a published study and explained this which sheds some light on what you should really do. Some Colorado scientists did an exercise reality check and reviewed the results of nearly 19,000 men and women of all ages. Based on their findings, the data came up with a new formula.
Under the new formula you should determine your maximum heart rate by taking 208, subtracting your whole numbered age and multiplying by 0.7. Like this:
Maximum Heart Rate=208-(0.7 x Age)
This formula can be applied to most healthy men and women from 18 to 80.
With all of the testing this formula proves to be more accurate for most. There are also a lot of on-line MHR calculators that you can use to help determine your MHR in order for you to reach your target heart range or THR. Something this new formula also takes into consideration is what your resting heart rate was before exercise.
The following is an example table format on the old formula versus the new formula to give you an idea of the differences:
Age Old Max New Max 70% 85%
20 200 194 136 165
25 195 191 134 162
30 190 187 131 159
35 185 184 129 156
40 180 180 129 156
45 175 177 124 150
50 170 173 121 147
55 165 170 119 145
60 160 166 116 141
65 155 163 114 139
70 150 159 111 135
Additionally, the more accurate calculator you will want to search for is called the Karvonen calculator. This follows the new formula while taking your resting heart rate into consideration as well. But if you are a math whiz, then you should be able to do the calculation in your head, no problem.
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
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Why Fad Diets Are A Danger To Weight Loss
By Henry John
There are so many people looking to lose weight quickly that they look to fad diets to get to that point. There are plenty of fad diets available for people to use.
A lot of them, especially the more popular ones, advise people that they can lose a lot of weight in a short period of time. So with that supposed belief, they rush out and try it. They feel like its the next best thing since sliced bread.
So you gear yourself to lose five pounds in a week. After a few days, if you havent lost one pound, you start to freak out. Then, by the end of the week, if we still havent reached that five pound threshold, then youre sadly disappointed.
So, you look for the next big quick fix and try that one. This begins what seems to be a never ending cycle of trying different fad diets until you decide to give up or youve tried them all, with no success.
Fad diets focus on losing chunks of weight loss very rapidly. That can be very dangerous for your health. Losing five or even ten pounds in a week is really pushing it. It may sound good to do this, but in reality, its not.
You are depriving yourself of vitamins and nutrients that you need to keep your health intact. Believe it or not, these diets are based on creating deficiencies in your body.
Did you know that you could end up binging from these fad diets? That means that you stuff yourself with everything in sight. You deprived yourself of all of the things that you needed to keep your body energized and now youre paying for it dearly.
Or you may decide to purge, which means you force yourself to throw up everything that youve eaten. Either way, it is a dangerous precedent for additional health problems.
However, you can alleviate those problems with the Slim Habit system. You will learn new habits about weight loss. In addition to that, you will learn how to implement those habits so that you will have long-term, permanent weight loss. You dont want to stick with the fly-by-night schemes that caused your weight to fluctuate.
With this weight loss system, you can learn to eat what youre supposed to have, and also implement a personal exercise plan for you to act upon. In order for this weight loss system to be successful for you, you must have a mindset that you will focus on the task at hand.
You must be willing and act upon any changes that you need to make. When you implement change, change will happen for you. That includes getting rid of those fad diets that caused you to gain the weight in the first place.
A Well known speaker, author and commentator on diet, health problems and behavior change, Henry John has a special interest in changing behavior through learning new habits He is a member of the team which developed the Slim Habit weight loss system. Learn more about how to lose weight permanently by learning new habits.
Tuesday, November 18th, 2008 at 3:45 pm and is filed under fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
