Get the most out of your workout by knowing your max. heart rate and target zone

Hello my Lovelies, hope you all had a fabulous Easter break.
I know I did, eating lots and lots and then some more 🙂 Tomorrow it’s back to a normal, healthy diet and gym for me.

I’ve been doing some research lately on how to optimize my cardiovascular workouts and turns out that tracking your heart rate (expressed in beats per minute) is kind of important and a good idea for anyone looking to obtain the best possible results from their aerobic workouts (i.e. anything cardio related).
Obviously, I took this as the perfect opportunity (excuse?) to go out and finally buy myself the super stylish Apple i-Watch I had been eyeing for quite a while now (yes, what can I say, I am a sucker all things Apple).

Seriously though, knowing your target heart rate is key to a healthy and successful workout that will get you the results you want. For example, if your heart rate is too high, it means you are straining and that you should definitely slow down as you don’t want to overwork yourself. If, on the other hand your heart rate is too low, it means that you should step it up a notch to obtain maximum training results.

The higher the intensity of the workout, the higher the heart rate obviously, as your muscles need more oxygen to function and your heart will speed up in order to pump that oxygen faster to your muscles.

Your maximum heart rate, i.e. the upper limit of what your cardiovascular system can handle during exercise can be calculated using the simple equation below. However, keep in mind that it is a rough estimate and results may be off by up to 20 beats, depending on your physical condition, age, health etc. It definitely offers a good point of reference though.

Men
max. heart rate: 220 – age

Women
max. heart rate: 226 – age

It is recommended that you exercise between 50 -85% of your maximum heart rate. This represents your target zone. If you are new to exercise, aim for the lower range of your target zone (50%) and gradually work yourself up to 85% after a couple of weeks.

Hope you find this useful. Let me know if you need further information.

Have a great week everyone!

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