In a fitness program, target heart rates let you measure your initial fitness level and monitor your exercise progress. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
We need to know our heart rate during the fitness program, especially in a program for weight loss. The easiest way is measured by using a heart rate monitor. If you don’t have one, then your heart rate can be measured by using two fingers placed on your pulse either at the neck, or on the wrist. Measure for 10 seconds where start counting from 0 (instead of 1), 1, 2, 3….. and multiply the number by 6. You will get your heart rate per minute.
Maximum Heart Rate
Maximum Heart Rate is a measure of the maximum number of times your heart can safely beat per minute in the fitness program. This figure will decline with age.
Maximum Heart Rate = 220 – Age
How should I pace myself in a fitness program?
Don’t perform any exercise aggressively to achieve your maximum heart rate in your fitness program. In fact, make use of exercise so that you can achieve your desired target heart rate gradually in any program for weight loss. Thus, in the initial stage of the fitness program, aim at the lowest part of your target zone (50%) during the first few weeks. Gradually build up to the higher part of your target zone (75%). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85% of your maximum heart rate.
Moderate Activity: 50% to 60% of your theoretical maximum heart rate
Fat Loss Training Range: 60 to 75% of your theoretical maximum heart rate
Cardiorespiratory training range: 75 to 85% of your theoretical maximum heart rate
Training above 85% of your theoretical maximum heart rate is not recommended
Below is a table showing maximum and estimated target heart rates for different ages in a fitness program. Look for the age category closest to yours, and get your target heart rate range if you don’t like to calculate them manually.
Alternative way to know your target heart rate in a fitness program
There are some people who don’t want to take their pulse when exercising. If that is true for you, you might use a “conversational pace” to monitor your efforts during moderate activities in the fitness program such as walking. If you can talk and walk at the same time, you are not working too hard. If you can sing and maintain your level of effort, you are probably waste your time thinking lose some pounds through exercise. If you get out of breath quickly, you are probably working too hard and need to slow down.
In a healthy weight loss program, knowing your target heart rate in a fitness program is important to monitor your fitness level so that you could have optimal results in losing weight. Understanding as well as food and nutrition and weight loss concept will enhance the results in any program for weight loss.
[...] Physical examination This examination may be needed to check your weight and blood pressure. A lab test especially for cholesterol and triglycerides in the blood may also be ordered. Your doctor will check for problems affecting your heart, blood vessels, muscles, and bones. To do a more thorough study of the heart, your doctor may order other tests such as EKG, and “stress” test before recommend you a suitable weight loss exercise and target heart rate in a fitness program. [...]