Podcast: Play in new window | Download
Discussing Heart Rate Zones today on the podcast. I talk about what each one is and what benefits it will have for you. Heart Rates are important in our work to make sure we are accomplishing our weight loss and other fitness goals to stay healthy and fit. If you are in the wrong heart rate zone, you could be sending your body the wrong messages and your body might not respond in the way you are expecting.
Calculating Your Heart Rate and Zones
Finding your Max Heart Rate
- 220-AGE = Maximum Heart Rate (MHR) or the fastest your heart can beat in a minute
Peak Zone – 85% of your Max Heart Rate
- MHR x .85 = Peak Heart Rate
- No ability to have a conversation while you are exercising
- When working out dip in and out of this peak zone. A HIIT or TABATA workout are great to get the best benefits and do this about 2 days a week from 10 -30 minutes.
Cardio Zone – 70-84% of your MHR –
- MHR x .70 = Low Cardio End
- MHR x .84 = High Cardio End
- The ability to make single short sentences at a time but able to hold a conversation
- When working out cardio is best done about 150 minutes a week to maintain and receive all the major benefits of cardiovascular health. If you are trying to loose substantial weight, cardio is great because it torches calories. In this case for weight loss, try to hit 300 minutes a week – examples are Zumba, LaBlast, Jogging, swimming, cycling, etc.
Fat Burning Zone – 50-69% of your MHR
- MHR x .50 = Low Fat Burning End
- MHR x .69 = High Fat Burning End
- The ability to have conversation without laboring while moving
- If you are looking to build muscle and torch fat, staying in this zone 4-5 times a week for about 60 minutes is best because of the energy system that is used in this zone. Exercise examples are weight lifting, pilates, yoga, etc.
Drop me a comment below if you want help calculating your Heart Rate Zones. I’m happy to help.
I talk about a couple of things in the podcast that I am linking to here:
First leaving us a review on iTunes – Click here for a tutorial on how to do that.
Second, joining me for June’s Coaching Class on Macros by clicking below –
Finally, Amare Global. I came across this company last month that is directly in line with my business and mission to balance mind and body. They are a mental health and wellness company. I loved their mission but then when I started learning about their products which are all natural and are specifically designed and formulated to help mind and body, I knew this was meant for my body and the PMDD and anxiety I deal with! Then I started thinking about all the other people who I have come in contact with that have anxiety, depression, mental restlessness, and disorders like hashimotos, bipolar, and fibromyalgia that could also benefit from the many different products they offer. What we put into our bodies and the lifestyle we live will directly impact our mental health and Amare is helping people to live with optimal mental health. I haven’t see a company like this yet and I know they are on to the next progression in health and wellness.
Click on the link to learn more and see if there is a product that can help you on your physical and mental wellness journey.
Finally, we always love to hear from you! Start a conversation below with a comment or question and enjoy the podcast!