How to Calculate and Determine YOUR Specific Heart Rate Zones

Now it’s time to get specific YOUR training heart rate.

We are all different, with different fitness levels, with differing Resting and Maximal Heart Rates.  All this will play a factor in calculating your numbers so you can stay in YOUR zone.

An acceptable approximation:

MAX HEART RATE  (MHR) 220- Age

*After the age of the 30

MHR = 190- (age-30)/2

Now calculate your Resting Heart Rate (RHR)

Take your pulse for 60 seconds when you wake up in the morning before you start fiddling about.

Then you’ll need your Heart Rate Reserve (HRR), to determine a more accurate training zone.

MHR-RHR=HRR

Now you can figure out YOUR specific Fat Burning Range at the bottom range

RHR+(HRR*.5) @ 50%

RHR+(HRR*.6) @ 60%

*MHR for swimming and cycling may be lower by 5 to 10 bps.

Got It!

Hit me up if you have any questions

Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Staying in YOUR Heart Rate Training Zone

Now that you understand the effectiveness of steady state aerobic training, understanding the importance of staying in your zone, depending on your goal, will help improve your fitness level and get you those RESULTS!

50-60%- Fat Burning & Recovery – (Aerobic)
In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

60-70%- ENDURANCE –(Aerobic)
This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your body’s ability to transport oxygen to, and carbon dioxide away from your muscles. You should be spending the majority of your training time in this zone.

70-80% STAMINA – (Aerobic)

80-90% ANAEROBIC
Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products – principally lactic acid. Training in this zone will help improve your body’s ability to process lactic acid and may increase your lactate threshold.

90% and over – MAXIMAL – (Anaerobic)
ALL OUT INTENSITY- You should only train in this zone if you are very fit and for short periods of time. The value is increased fast twitch muscle fibers for increased speed.

Heart Rate Monitor ( No Chest Strap)

With Chest Strap

Next post I’ll show you how to calculate YOUR specific zone

Until the next…

GO for Life! ™ contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

*Information for this blog can be referenced to Calculate Now

So You Want to Burn Fat- Slow & Steady Does It

Your goal is to burn fat, right?.. It doesn’t have to be so hard or intense. Steady-State Cardio improves heart function,  recovery and burns fat.

Since Steady-State Cardio (SSC) does not place a large demand on your body it can be done everyday and used as a recovery tool from your intense weight training or HIIT routine.

SSC will help you RECOVER faster by improving blood flow to the trained muscles without placing an additional load on the body.

SSC is also optimal to specifically train the heart and IMPROVE HEART FUNCTION by increasing your cardiovascular endurance.  Over time your lung capacity will increase causing your heart rate to drop both at rest and during exercise.

Yes HIIT (High Intensity Interval Training) burns calories, improves high level conditioning and does burn fat, but slowing down allows your body to draw more of its energy from fat stores.

Body fat burns off best at a lower intensity level.  The body uses oxygen to help draw on and break down fat stores. This is your aerobic zone.  Once you increase your intensity you have entered the anaerobic zone, (without oxygen) and your body will burn more sugars for fuel and become inefficient at burning fat, which is your goal, right?

So generally what you want to do is keep your heart rate at around 120 beats per minute.  The best way to monitor this is by using a heart rate monitor. It doesn’t have to be anything fancy, a simple one will do.

Keep your slow sessions between 30-45 minutes in length or two 15-30 minute sessions a day.

I’ve listed a couple below. You can click on picture to purchase your own.

Here’s the one I use (I don’t particularly care to wear a chest strap)

 

Here’s another option with a chest strap for about $40:

Go as simple or as fancy as you like. Just pick the one the best suits you and your budget.

Old Fashioned Steady-State Cardio still has its place in the heart.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Would You like to Do a Cleanse with Me?

Last week I mentioned spring cleaning… This week I will tell you why I’m getting ready to do the Isagenix 9-day Cleanse.

I recently had surgery. “They” pumped me up with anastesia, pain killers and anti- inflammatories that were all mandatory.  I got 2 ulcers and other unpleasantries associated with such practices. While I would normally reject these methods, I succomed to the medical process because I was entering the surgical world that was unbeknownst to me. Something, quite possibly fear, told me to let go and listen to the medical process.

Well now that surgery is behind me, my life is starting to take on it’s normal pace. I’m starting to feel more like myself again, I am ready to put this experience behind me, move forward, get my mental focus back on track, start training again and get game ready.

No more excuses!

Here it is the 9-day Isagenix cleanse:

http://jbefit.isagenix.com/

( copy/paste link to browser if doesn’t take you there)

You don’t have to starve yourself, You get to eat real food, and keep your protein intake high so you don’t lose valuable hard earned muscle. By the way, they have both whey and pea protein options for those who follow plant based nutrition.

I’ve done it a few times and each time I get that feel great feeling all over.

I know 9-days sounds like a long time, but it really goes by very quickly. Before you know it you’re there. If you would like to join me, I can coach you through it and help you get over to the other side where feeling great lies.

Warning you may experience:
•Greater energy
•Weight loss boost
•Improved muscle tone
•Balanced digestion
•Reduced cravings

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer