Tip of the Day: Do you know how to calculate your estimated heart rate for exercise? It’s not as hard as you think and it is a good idea to have a basic understanding of each heart rate zone. First your estimated heart rate, take 220 and subtract your age (220-xx) = estimated maximum heart rate. So if you were a 33 year old male your estimated heart rate would be 220-33 = 187. The Zones are as follows: Zone one 65-75% Aerobic (with oxygen) Zone two 80-85% Aerobic/Anaerobic Zone three 86-90% Anaerobic (without oxygen) The same 33 year old male would then calculate his heart rate for each Zone: Zone One 187 x .65/.75 = 121/140 Zone Two 187 x .80/85 = 150/159 Zone Three 187 x .86/.90 = 161/168 Zone One- increases the level of oxygen in the blood and aids in the removal of waste by pushing the cells of the body to a hyper-drive activity level and strengthening the heart. Zone Two- more calories burned and a higher number of those calories are from fat. Zone Three- high Intensity exercise roughly around 20-40 seconds In summary exercising in all three zones will help you increase your overall metabolism/metabolic rate!! Have a healthy night. -Mark Anderson CPT
Posted on: Thu, 22 May 2014 00:44:07 +0000
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