How To Calculate Your Heart Rate For Maximum Workout Efficiency (female 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
Get Fit With Kickboxing Cardio Workouts
The Risk Of Losing Weight
By Dallas Dougan
Being overweight can lead to a lot of illnesses and health issues. This is why a lot of people are trying to lose weight. They try different weight loss techniques, diets, and exercises in hope of losing those extra pounds. This is why the article that came out in the Washington Post three years ago came as a shock to most people who were able to read it. The article by Rob Stein, a staff writer at the Washington Post (”Study Says Weight Loss May Raise Risk of Death”, published in June 2005) revealed the surprising result of a study conducted at the Copenhagen University Hospital in Finland. The study showed that 86 percent of participants who lost weight on purpose are likely to die for any reason over the next 18 years as compared to those who never attempted any weight loss techniques.
This study has revived the long-standing debate whether health authorities are just exaggerating the risk of being overweight or not. Experts, however, say that the result of the study still needs further proof. They are firm on their stand that being overweight increases a person’s health risk. And they have an overwhelming evidence to support this claim.
Similar studies have been conducted prior to the Copenhagen study. While it also led to the same conclusion–that those who lost weight have an increased risk of dying–the cause of weight loss is attributed to illnesses. Some evidences have hinted that trying to lose weight intentionally can be unhealthy for the overweight class who are relatively healthy (or those people who, despite being overweight, don’t have symptoms of such health issues connected to being overweight like diabetes and high blood pressure). Some experts say that losing body muscle could have detrimental effects on some vital organs.
This study, which received both positive and negative criticisms from the medical community and the academe, was never meant to discourage people from losing weight. The researchers hope to stimulate more research that deals with the benefits and relative risks of weight loss.
Until further studies have been conducted, the truth about weight loss would remain unclear. Accepted norms would tell us that there are no risks in losing weight if you do it the right way. But some medical experts are welcoming the idea that there could be possible health risks if people who have high BMI (or Body Mass Index) attempt to lose those extra pounds. Because it will lead to further studies and researches. After all, a generally accepted belief is considered as the truth unless strong evidence is found to prove otherwise. But until that evidence has been found, the medical world would be firm on their stand regarding the subject matter.
In the end, it would still be our decision if we want to lose weight or not. No medical studies can change this fact. Perhaps the best thing to do is to take a good look at ourselves. If we feel that we are at risk of having serious illnesses, then there is a need for us to lose weight.
Dallas helps people discover weight loss diet nutrition that can help provide a safe and healthy way of losing weight by following the research. At AllSci.org you can find more information about, for example, the protein weight loss diets which have been shown so effective in clinical research.
Exercising: Ways To Lose Weight
By Aydan Corkern
There are lots of ways to exercise to lose weight. It makes you feel good about yourself and makes your body have more energy so you can do more things in the day. Exercising builds up your muscles. You will feel like your muscles are burning like they are on fire. This means that it is working, but just watch how much you do at a time because you can pull a muscle. Do it for at least 30 to 45 minutes a day and take your time. The exercises you can do are pull-ups, push-ups, stretches, jogging, lifting weights, or even dancing. Dancing works all of the muscles in your body.
When you do pull ups, you lie on the floor and put your hands on the back of your head. You pull yourself up to your knees and go back down. You keep on doing this over and over until you feel your muscles burn. It can hurt your neck when you do this, but it will work on your abs, your love handles, and your waist.
Push-ups work out your arms, legs, back and your chest. Sometimes men and women do it differently. Both men and women will put their bodies as close to the ground as possible, but there are a few women that put their knees on the ground and do push ups that way because it is easier for them to do.
Stretching is a good way to prepare your muscles for when you start to work out. It makes your body much more loose and relaxes your body so you can exercise better. It will help so that you don’t pull a muscle.
Jogging is good for you because it help relieve stress and helps you think better. It works your legs and makes them strong. It also works on your stomach, back, and hips by tightening them up. You can carry weights when you jog to work on the muscles in the arms. Weights are really good for building up muscle on your arms, legs, and thighs and for giving you a six-pack on your stomach.
If you like to dance, this is a good way to lose weight and build up muscles. You don’t even feel like you are working out because it is so fun, and you will start to get into shape as you are doing it. You don’t even think you are working out at all, because you are having so much fun and enjoying yourself.
Aydan Corkern is a writer of many topics, visit some of her sites, like
document drying and the restoration express.
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.
