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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
. Tip #48 is,

Monitor Your Heart Rate

Start monitoring your heart rate during your workouts to burn extra calories. You donít 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.

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


Member Comments About This Blog Post:
OURELEE1 8/31/2012 8:27PM

  Thank you -your blogs are always so full of helpful information!!!!

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FISHINGLADY66 8/31/2012 11:49AM

    emoticon emoticon

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GABY1948 8/31/2012 9:03AM

    You give us great information! emoticon

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DEE107 8/31/2012 12:13AM

    thank you

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GLAMNGLOWDIVA 8/30/2012 7:56PM

    Thank you for the advice and the info. Good stuff to know.

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PEPPYPATTI 8/30/2012 7:21PM

    Thank you for sharing this! emoticon

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ILOVEDUANE 8/30/2012 7:08PM

    I am reading your blog for the first time and went to the website you sited. A good one, thanks. I love to learn more about "the little things,' don't you? I am going to do my cardio and imploy this hint, thanks!

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GINGER_BEAR 8/30/2012 6:59PM

    emoticon for posting this.

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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.