![]() In hindsight, I’m not surprised that the total body and lower body plyo segments went well, but having the upper body plyo follow the total body plyo is just too much stress on my upper body. This is the one that I have been dreading, and not surprisingly, this workout ended up in the 600-Calorie Club with an estimated 604 calories burned. Before beginning any exercise program, check with your doctor or health care professional first.Ĭlick Here to return to Fitness Calculators Main Page.That’s right! I did it! I’ll get into some thoughts about Month 3 in a moment, but first I want to examine the final two days of the program. Until then, we'll continue using the formula that's considered the gold standard in clinical trials.ĬAUTION: Some medications affect your exercise heart rate. If clinical trials show it's more effective, we'll change our automatic calculation above. That formula is below for your consideration. Both numbers are valid! You should use the lower number as your initial goal and work toward getting up to the higher number.)ĪLTERNATE FORMULA: Scientists in Norway have come up with a formula they feel yields a more accurate number. The automatic calculator gives you the HIGHER number in the Maximum Range of your Training Heart Rate. (Please Note: This formula gives you the LOWER number in the Maximum Range of your Training Heart Rate. 70.Īdd your Resting Heart Rate, and you get your Training Heart Rate. 60, if you want to train in the 70% range multiply DIFFERENCE by. If you want to train in the 60% range multiply DIFFERENCE by. Take the DIFFERENCE and multiply it by the Zone you want to train in. ![]() ![]() Take the Maximum Heart Rate - Resting Heart Rate = DIFFERENCE The Formulaįor MALES: 214 - Your Age = Maximum Heart Rateįor FEMALES: 209 - Your Age = Maximum Heart Rate You can use our calculator by clicking HERE, or figure it out by following the steps below. STEP THREE: Once you decide which zone you're going to train in and you know your Resting Heart Rate, you will need to put those figures into a formula. ![]() This zone is reserved for the very fit and INTERVAL TRAINING only. It develops fast-twitch muscle fibers and helps develop speed. Training in this zone is possible for only short periods. If you train in this zone, the amount of fat your body burns remains high, but you also burn glycogen stored in your muscles so your body can provide enough energy to keep you moving.ĩ0% to 100% is the Red Line Zone and also known as your VO2 Max. Train in this zone, and you will develop your cardiovascular system improving your body's ability to transport oxygen.Ĩ0% to 90% is the Anaerobic Zone. It is readily converted to glucose to satisfy the body's energy needs.ħ0% to 80% is the Aerobic Zone. * Glycogen is the main form of carbohydrate storage in humans. Training within this zone helps increase your aerobic capacity, develops basic endurance, burns fat and allows your body to replenish glycogen* that has been depleted during faster-paced workouts. Here's what they mean.Ħ0% to 70% is the Energy Efficient or Recovery Zone. For traditional cardio, there are four primary intensity levels or Zones. STEP TWO: Decide which of the zones below you're going to train in. To help ensure accuracy, take your Resting Heart Rate over three mornings in a row and average the three heart rates together. Before you get out of bed in the morning, place two fingers (your middle and index finger) under your ear, then slide them down until they are directly under your jawbone, pressing lightly. STEP ONE: Find out your Resting Heart Rate. Follow these three steps to figure out how to maximize a traditional cardio workout. That's how fast your heart should be beating to get the most out of every workout.
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