Anne Parr PRO TRAINER

Start your year off right by working in your target Heart Rate so you cansee results of your cardio vascular workouts.

Why is this important?  Cardiovascular fitness is one of the mostimportant components of fitness.  Through continuous activity the wholebody is involved, the heart and lungs & circulatory systems are trainedmaking daily life easier.  Increase in oxygen delivered to heart &cells increases energy, and active living.  The saying goes the more youdo the more you can do.  An active body is a happy body.

There are many benefits such as prevent cardiovascular disease, moreefficient heart,  lowers blood pressure, keep, increase stamina, improvesmetabolism for better weight management by decreasing body fat,  increasesHDL good cholesterol an decreases LDL bad cholesterol, lowers risk of diabetes,improves self image and self esteem so you feel better, reduces anxiety helpsmanage daily stress.

If you always work at the same heart rate for your fitness trainingyou will plateau, miss the gains from changes your body will gain.  Bychanging up your heart rate with your workouts up you will begin to see many newgains just as you did when you first started your fitness training but now itcan continue for a life time without the worry of job, life getting in the wayof your routine because you can adapt to changes easily.

Here’s a formula many athletes use.  All of us are different and may not fit the numbers we see of charts in the gyms.

Calculating your target heart rate

Before you get up out of bed in the morning take a 10 sec.pulse.  Multiply your pulse rate by 6 –the result is your resting heart rate (HR) for 1 minute.

Take                                                                  220

 Minus your age                                            - ________

= your maximum HR                                   = ________

Minus your resting HR                                 - ________

= Heart Rate reserve                                     = ________

X .7 to determine70% of your max HR      X ________

Plus your resting HR                                    + ________

= your training heart rate                              = ________

Your training HR may be different from posted charts. We allare different and some of us have higher or lower HR from standard norm(determine  .65. .7  .75 .8 etc.)

Recommending HR

Your maximum heart rate is how many beats per minute yourheart can beat. This formula is based on your resting heart rate.  The HR is a guide line as to how hard youshould train during your workouts. 

Some examples

                      220– Age 60 = 160 (= max heart rate)

Resting HR in 10 sec. 8 x 6 =   48 subtract from max HR

= 112 Beats per minute HR reserve

Multiply your % lets use 65% HR = 72.8 BPM

Add Resting HR 48 + 72.8 = 120.8 Your Training HR for 65%  to determine where you are as a:

-beginner or first year of exercising 50 – 60% HR

-intermediate regularly exercising 2 – 3 x week 60-70%

-experienced exercisers, athletes & supervised 70 – 85%

Prepared by Anne Parr PRO Trainer  www.anneparrprotrainer.com

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