Get Weight Loss Results Faster with Heart Rate Training

If you want to get an effective workout and reach your fitness goals sooner, you should consider heart rate training. Heart rate training is the process of monitoring your heart's rate during your fitness routine and then actively raising and lowering it through the duration of your workout. Studies show that individuals who are heart rate training lose weight and reach their fitness goals sooner than people who are doing regular forms of exercise.

To begin heart rate training you must first find out your maximum heart rate. After you learn your maximum heart rate, you will take that number and base all of the heart rate zones around it. But, before you find out what your maximum heart rate is and do the calculations, you should judge what fitness level you are at:

Poor Shape: You have been sedentary and you haven't exercised in the past eight weeks or longer. Fair Shape: You are fairly active and walk more than a mile, or do some type of aerobic activity, at least three times a week. Good Shape: You exercise almost daily and/or you run five or more miles weekly.

Do the following test to help you see what range your maximum heart rate will be in.

Walk One Mile: Walk a mile at an even pace either on a treadmill or at a track. When you are nearing the end of your mile, or in the last quarter of your mile, take your heart rate. Add 40 to this number if you listed yourself in poor shape; add 50 to this number if you listed yourself in fair shape, and add 60 to this number if you listed yourself in good shape.

After you have done your adding, this number will be your maximum heart rate target zone and you can start planning out your heart rate training routine based off of it. Heart rate training is easiest when you use exercise equipment, such as a treadmill, that is equipped with a heart rate monitor. The monitor will act as your trainer letting you know what heart rate zone you are throughout your workout. Using monitors saves time and lets you stay focused on your workout-instead of trying to do the monitoring manually and doing the calculations in your head. All you have to do is look at the heart rate monitor and you will know when to intensify your workout, back it down, or continue your pace, depending on your routine.

Heart Rate Training Zones

The good news about heart rate training is it is short and intense. Routines should last between 20-30 minutes and you should rotate in and out of your individual heart rate zones throughout.

Healthy Heart Zone: In this zone your heart rate is 50%-60% of your maximum heart rate and you can easily talk to someone.

Fitness Zone: Your breathing will be heavier in this zone and you may find it difficult to talk, but you will be able to speak in quick, short sentences. Your heart rate is 60%-70% of your maximum heart rate.

Aerobic Zone: You are really stepping it up and talking is limited to short phrases only. Your heart rate is at 70%-80% of your maximum heart rate.

Anaerobic Zone: You are getting close to your maximum heart rate and your breathing is very heavy and labored. Your heart rate is at 80%-90% of your maximum heart rate.

Red Line Zone: You will only be able to stay within this zone for a few minutes, and you probably won't be able to speak at all. If you do, it will be a gasped word or two that may be hard to understand. Your heart rate is on target for your maximum heart rate goal.

Heart rate training is a great way to reach your weight loss or training goals faster. Using a quality treadmill, or other exercise machine, that is equipped with a heart rate control monitor is by far the easiest way to heart rate train. These machines enable you to know exactly what is going on with your heart rate so you can effectively move in and out of your heart rate zones.

Article Source: ArticlesMaker.com

About the Author: The Sole F80 treadmill is one of the best selling folding treadmills equipped with wireless heart rate monitoring. Read the full review of this popular treadmill and other best rated treadmills here. 

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