Your Target Heart Rate and You
As you exercise, your heart pumps blood through your body. The faster it pumps, the more calories are burned, and the faster you get tired. This is why it's so important to find your THR or Target Heart Rate. Keeping your heart beating at its optimum level ensures that you'll get the best workout every time. The most accurate way to find your THR is by taking a Cardiac Stress Test, which can be expensive. For a do-it-yourself version, start by taking your pulse at rest. For adults, the average is 60-100 BPM, or Beats Per Minute. For children the number is higher, and for older people it's normally lower. Adults with a BPM over 100 should speak to a doctor. You'll want to check your pulse while relaxed and sitting down. A Calculated Workout To calculate your THR at 50 percent, subtract your MHR from your RHR, multiply the result by 0.5 and add seventy. To find your THR at 85 percent, simply replace 0.5 with 0.85. These two numbers should fall within the range of 120-180 BPM. |  |
Utilizing Your THR
Beginners should exercise at 50 percent of their THR and slowly work up to exercising at 85 percent. Getting your heart rate to this level is not something that will happen immediately. It's recommended to build up slowly to your THR. Start by walking or lightly jogging on a treadmill for a few minutes. As your heart rate builds, increase your speed. Once you feel comfortable, try to reach your THR and keep at it for the remainder of your workout.
Different Workout Types
Now that you know your THR, you can decide what type of exercise routine you want to use to achieve it. Interval training is a popular routine that burns many calories and isn't too aggressive. This is done by alternating your BPM as you work out. For example, you may jog for five minutes, then run for another five, then go back to jogging. This routine allows you to catch your breath and still get in shape. Another, more difficult, routine is endurance training. As the name implies, endurance training can be trying, as you will need to work out for longer periods of time, usually around 45 minutes.
Letting Your Heart Slow
A cool-down period is a must, not only for losing weight, but also for your heart. Studies have shown that people who allow their hearts to slow down gradually burn more calories and receive a better overall workout. So leave time at the end of your workout to walk around a bit and revel in a job well done.