Exercise Tips
Posted by Alison on September 15, 2006
I took some of my own advice with my workout this morning and I put on my heart rate monitor while I exercised. I have a tendency to overdo things in the gym and I wanted to see just how hard I have to work on the treadmill to maintain my heart rate in the desired range. For those of you who don’t know the formula – your maximum heart rate is 220-your age. Then, to improve cardio fitness, you should be at 85% of your max and for increased fat burning, you should be around 70%. I adjusted the speed and incline of the treadmill every couple of minutes so that I stayed in the right range and I burned 700 calories in an hour, broke out a good sweat but didn’t feel like I was about to pass out!!!
I’ve added a link for the heart rate monitor I use at the side of this page -check it out and see if you like it…works great for me….
Have a great day…..
Alexajetset said
Hi Alison! I couldn’t agree with you more about the benefits of using a heart rate monitor. I haven’t actually gotten serious about staying in my target zone yet though. It seems hard to stay in the target zone when you are doing a group fitness activity like aerobics…But for walking and running it’s great! Anyway, thanks for the enouragement. I feel so much better when I exercise regularly and eat healthy food.
Alison said
It is hard during group fitness classes – I personally do much better doing my own thing rather than have to dance around with a whole lot of people in lycra!!! I’m totally uncoordinated and always feel sorry for the poor person standing behind me when I’m in a step class!!! Thanks for the comment – I love reading what other people have to say….Alison
Lisa PT said
The old 220 minus your age formula is totally inaccurate. This has been supported by lots of research. Try a sub max heart rate test to get an idea of your max heart rate.
Here’s a website some info
http://www.howtobefit.com/determine-maximum-heart-rate.htm
Becky said
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Jeff said
I remember using these in track in high school, hitting that 85% can be tough, especially if it was someone else’s 85% (the fastest miler on the team’s actually), which our coach used to have us do, brutal.
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Ray said
Very good tip. I was wondering the same thing as I hike strenuous trails often and was curious just how effective it was at sustaining my desired heart rate. I was surprised to find out that although the trail was marked strenuous, it wasn’t getting my heart rate up enough. This is a very good tip and I often recommend it to patients.
Thanks for the good information!
Ray
John Ratcliffe said
For more information Chiropractor in Northern Virginia is a link to our website. I have been doing a pretty cool interval training workout from Mercola. 3 min. warm up. 30 sec. super hard. 90 sec. rest repeat 8 times. 3 min cool down. Don’t eat any fructose or other simple sugars for 2 hours post any high intensity workout. it kills the thermogenic fat burn effect.
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joy said
Most people feel like passing out after good dose of exercise. the key to avoiding collapse is to exercise more often in smaller doses and increasing it as time goes. Good post on physical therapy though. will be coming back for more. just wish you would update more.
Laguna Hills Physical Therapy said
Great Post! I always try to teach people to stay within their limits. It is definitely a process.