Finding Your Target Heart Rate

Getting your heart rate up seems simple. Pushing it to your target heart rate (THR) and keeping it constant is another piece of the workout pie.

A few pointers:

• Finding your Resting Heart Rate: Try to find this first thing when you wake up in the morning. This way there has been no stimulates add to your body. To do it, take your pulse for a minute. Record this number.
  
• Your Intensity Level: Your intensity for your THR should always be at 85%. Personally, I make sure I have a range for my heart rate. At an intensity level of 65% you are burning fats and carbohydrates, increasing this level you start to burn only carbohydrates and build cardio endurance. It is good to know this range to keep your heart rate up during intense workouts.
  

Here is the formula:

220 - (your age) = X

X - (your resting heart rate) = Y

Y * (your intensity level, .85) = Z

Z + (your resting heart rate) = Your THR

An Example:
220-(26) = 194
194 - (59) = 135
135 * (.85) = 115
115 + (59) = 174
174 = My THR

220 - (26) = 194
194 - (59) = 135
135 * (.65) = 88
88 + (59) = 147
147 = Heart rate of Intensity of 65%

Thus, when I workout I want my heart rate to stay between 147 - 174. I know I will be burning more fat staying closer to 147 for longer periods of time. And on the other side of the spectrum I will be working on my cardio endurance and burning only Carbs staying at 174 beats per minute.

Helpful Hint:

• It is easiest to take you pulse on your wrists if running outdoors. Use the machines gauges at the Gym. That way it doesn't interrupt your workout.
• This will be most benificial when working a Cardio Workout equal to or > 30 Minutes.

CHEERS to a Strong Heart!!