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52 Little Changes For Big Weight Loss Results - Tip #48 - Monitor Your Heart Rate

Thursday, August 30, 2012


Forget about crash diets and killing yourself with exercise -- these small steps can help you lose weight in a big way - from www.ivillage.com/52-litt
le-changes-big-weight-loss
-results/4-b-394731
. Tip #48 is,

Monitor Your Heart Rate

Start monitoring your heart rate during your workouts to burn extra calories. You don't even need a heart rate monitor to do it -- just take your pulse for 10 seconds and then multiply by six. Aim to stay within 60-80 percent of your maximum heart rate for most of your workouts. To calculate your most efficient zone, subtract your age from 220, and then multiply that number first by .60 (to determine your 60 percent, low end target heart rate), and then by .80 (for your 80 percent, high end target heart rate). By keeping your heart rate in between those two numbers, you can burn an extra 200-300 calories an hour, says Shoemate.

Please note:
Beta-blockers and similar meds affect your heart rate - an exerciser may be working at a high intensity but might not be able to reach his/her target heart rate. See the following link for full details on how to calculate your Rate of Perceived Exertion - and doing the Talk Test, which basically is that you are working hard enough to answer a question, but are not able to comfortably carry on a conversation.
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1044


Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~ Plato

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