Monday, March 30, 2009

Get in the ZONE!

My Mother-in-law got me way EXCITED to read a book by Robin McGraw called "What's Age Got to do With It?". I can't wait to read it.

So she talks a little bit about your optimum workout zone. On ourP90X workouts {which were put on hold the last few days this week due to being sick, UGH... still; but that's another post} Tony Horton is ALWAYS reminding us to check our heart rate monitors {which we don't have} to make sure we're in the zone. And I vaguely remember hearing about the ZONE before; so I did a little searching and here's the scoop.

In Robins book she gives perfect instructions to find YOUR zone. I'll try to sum-up. But you'll probably just want to get the book anyway cause it sounds AWESOME! Anyway.... here's what you do:

  1. Get your RESTING HEART RATE. Do this before even getting out of bed. Either use a heart rate monitor {suggested} or find your pulse, count for 10 seconds and multiply by 6 to get your beats per minute. The second method isn't as accurate but will work.
  2. Figure your MAXIMUM HEART RATE. Take the number 220 - your age = your maximum heart rate. EX: 220-28=192
  3. Subtract resting heart rate from your maximum heart rate. This equals your HEART RATE RESERVE (HRR)
  4. Multiply your HRR times the percent that you want to train at {between 60-85% is the BURN-THE-MOST-OVERALL-FAT-AND-CALORIES ZONE} Add that back your resting heart rate.
  5. THAT, my friends, is your optimum workout heart rate.
Let me know if that's confusing. I should put mine on there as an example but I didn't do my resting heart rate. Maybe I'll come back and edit it tomorrow. You can also go to Healthy Forms for a simple calculator. Just put in your age, resting heart rate and fitness activity level.

It really is COUNTERPRODUCTIVE {at least for fat burning} to work over that 85%. Another way to gauge if you're in the ZONE is try to have a conversation. If you're too winded to talk, you're working too hard. Simple right?

FOR BEST RESULTS when working out you need to keep your heart rate up in that zone for AT LEAST 20-30 continuous minutes!!!


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