However, if somebody knows what their target heart rate zone is, and is committed to sustaining their heart rate there, then they can spend minutes doing cardiovascular exercise, and obtain much better results than the member who spent an hour. Because, the individual who monitored their heart rate I recommend every 5 minutes or so during the exercise , made a point of keeping their heart rate elevated.
What good does that do? Any person looking to increase their cardio capacity and also to decrease their weight is best served by making sure this is the case. Not doing so is inefficient, void of possible results… and frankly a waste of time in a way.
Making sure our heart rate is monitored, at least in 5-minute increments during cardio exercise, will not only indicate if one is exercising hard enough … but it will also tell if one is over-exerting themselves. There is a detriment to both scenarios, and the latter can be quite dangerous. Monitoring heart rate is quite easy as well. Maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity, according to the Mayo Clinic. This number isn't always straightforward, because there are other factors to consider -- including gender -- but for a very basic calculation, subtract your age from Once you know your MHR, you can then calculate your heart rate training "zones," which help guide your workouts.
Some fitness trackers and apps do this for you. Fitbit, for example, breaks it up into three zones: fat burn, cardio and peak. However there can be more than three zones, and the names and numbers will change slightly depending on your program. Working out in this zone will, as the name suggests, burn fat and also build endurance. Working out in this zone can help improve cardiovascular fitness and build strength.
Read more: Should you stretch before or after your workout? Not everyone needs to pay attention to heart-rate zones while exercising. If your main goal is to lose weight, burning more calories is key. All of the above training zones burn calories, but the more intense your workout, the more calories you burn.
But before you push yourself to your heart-rate limits during your next workout, know that while a higher intensity workout will burn calories faster, it may also make you burn out faster and increase your risk of injury, which could put you behind in your training. In fact, some evidence suggests that heart-rate zones aren't always what they promise and that the main goal for weight loss should be burning calories.
This is why a longer, moderate workout can be just as effective at achieving weight loss or in some cases even more effective in the long term, because it's more sustainable over time. If like me, however, you're preparing for a race, the intensity of your workout matters.
I knew I needed to increase my speed to reach my time goal, so I aimed to stay in vigorous exercise for most of my runs and made sure I was pushing myself to high-intensity exercise for a few minutes in each session. Regardless of what training zone you target, there are a lot of factors that can affect heart rate and it's best to check with your doctor before drastically changing your fitness routine, especially if you're over 50 or have had a history of heart-related conditions.
If you're an elite athlete, you'll want to get even more details about your heart rate than what a traditional optical heart-rate sensor found on most fitness trackers can provide.
That's why serious athletes prefer chest straps, which track the electrical activity of the heart. But perhaps the most important measure of success will be your resting heart rate, and you don't need a chest strap to measure it. You'll know your exercise journey is paying off if you notice your resting heart rate has decreased over time. The higher the exercise intensity, the higher your heart rate will be.
Cooper Fitness Center Professional Fitness Trainer Ryan Sheppard explains heart rate monitoring and how it relates to fitness performance. What is heart rate monitoring? Heart rate monitoring is a way of measuring how a particular exercise or workload is affecting heart rate. Heart rate can also be taken manually on your wrist or neck—simply count the number of beats in 15 seconds and multiply by four to give a beats per minute prediction.
0コメント