Posted by: Roberto | 24 August, 2008

Monitor your Heart Rate

Exercise forces your heart to work harder, which makes it beat faster – your ‘heart rate’. The fastest way to increase cardiovascular fitness is to train at a level where your heart beats at 70-80% of its maximum. That’s why many exercise machines include a heart rate monitor, so you can check you’re training effectively.

Your maximum heart rate is approximately 220 minus your age. So the average 30-year old has a maximum heart rate of 190 beats per minute (bpm) and should aim to maintain a steady 152bpm while exercising. Above 70-80% is the zone of experienced athletes.

Monitoring your heart rate also lets you make best use of your training time. Light exercise at 50-60% of your maximum heart rate will keep you healthy and active; 60-70% will help you burn calories and lose weight most effectively; and the 70-80% zone will increase your stamina.

Maintain a healthy heart and keep fit 50-60% Light exercise
Burn calories and lose weight 60-70% Weight management
Increase stamina and endurance 70-80% Aerobic base
Maintain athletic condition 80-90% Optimal conditioning
Compete at a high level 90-100% Professional athletics

Finally, remember that fitness isn’t built during the workout itself – it happens as the body rebuilds itself, in the 24-72 hours between sessions. Exercising too often can lead to a weaker immune system. So always pace yourself, and if you feel tired all the time, catch a lot of colds, or your resting heartrate feels high, stop for a few days or check with your doctor.

Roberto is an experienced and qualified personal trainer in London, UK. If you want to hire Roberto as your personal trainer, give him a call on 07508 250 126.



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