Best Body Fat Burning Exercises
TARGET HEART RATE ZONE One of the best ways to monitor the intensity of cardiorespiratory endurance exercise is to measure your heart rate (calculated in beats per minute). It isn’t necessary to exercise at your maximum heart rate to improve maximal oxygen consumption. Fitness adaptations occur at lower heart rates with a much lower risk of injury.
According to the American College of Sports Medicine, your target heart rate zone a range of rates at which you should exercise to experience cardiorespiratory benefits is between 65% and 90% of your maximum heart rate. To calculate your target heart rate zone, follow these steps:
1. Estimate your maximum heart rate (MHR) by subtracting your age from 220, or have it measured precisely by undergoing an exercise stress test in a doctor’s office, hospital, or sports medicine lab. (Note: The formula to estimate MHR carries an error of about ±10-15 beats per minute and can be very inaccurate for some people, particularly older adults and young children. If your exercise heart rate seems inaccurate that is, exercise within your target zone seems either too easy or too difficult then use the perceived exertion method described in the next section, or have your maximum heart rate measured precisely.) You can get a reasonable estimate of maximal heart rate by exercising at maximal intensities on a stationary bike, treadmill, or elliptical trainer that has a built-in heart rate monitor. This method is not recommended unless you are physically fit and accustomed to intense exercise.
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2. Multiply your MHR by 65% and 90% to calculate your target heart rate zone. Very unfit people should use 55% of MHR for their training threshold.
For example, a 19-year-old would calculate her target heart rate zone as follows: target heart rate zone The range of heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain optimal training effects. heart rate reserve The difference between maximum heart rate and resting heart rate; used in one method for calculating target heart rate zone.
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