Ideally you should have your heart rate within your Target Heart Zone (65-85% of your Maximum Heart Rate). I have discussed how to find your low and high numbers for your Target Heart Rate (THZ) in previous DID YOU KNOW... blogs. You may also refer to the Yahoo Groups by clicking the link below to find how to determine your THZ. If all else fails, either text or email me and I will figure it out for you in just a few minutes! Here is a very simple formula to find your general Target Heart Rate Zone
220-age=______ Maximum Heart Rate
____Maximum Heart Rate X .65 =_____ Lower Target Rate
____ Maximum Heart Rate X .85 =_____ Upper Target Rate
For example, I'm 47 yrs old. So my calculation would be....
220-47=173 (Maximum Heart Rate)
173 X .65= 112.45 Lower Target Rate
173 X .85= 147.05 Upper Target Rate
Therefore, when I'm performing cardio exercise, I should strive to keep my heart rate between 113-147 Beats Per Minute.
NOT LOSING BODY FAT OR INCHES?
Perhaps you're cardiovascular sessions are not as productive as you think? I have had people come to me asking why they aren't losing fat or why the scale isn't showing a decrease in weight. They are in the gym 4-5 days every week. However, when I watch them do their cardio, they are sitting on the recumbent bike in the back row watching TV or talking to the person next to them unaware where their heart rate and workload are! Try the Target Heart Zone system and see if your workouts are what they should be! If you get your heart rate up around the upper limit for a shorter period of time, you will burn more calories in a shorter period of time and work the cardiovascular system as well. If you maintain a heart rate closer to your lower target number you will burn some body fat but not as many calories in same amount of time. If you aren't putting the work in during your cardio, you are literally just spinning your wheels and going nowhere!
If you have high blood pressure or are taking beta blockers or other blood pressure medication, the THZ will not be an effective measuring system. You would then refer to the Borg's Scale Of Perceived Exertion. This is a scale ranging from 6-20. 6 is resting, 7-12 very, very light to fairly light activity, 13-16 somewhat hard to hard, 17-18 very hard and 19-20 very, very hard to exhausted. Or basically do the talk test. You should be working at a level where you are sweating, feel your heart rate up but be able to carry on a conversation if you are a beginner. If you have progressed from beginner status, pick up the intensity, try a machine other than a stationary bike and you should start to see the body fat coming off and the scale moving. Exercising on the elliptical machine, rower, treadmill and step mill will burn more calories and elevate the heart rate more efficiently than the stationary bike.
If you're not losing weight, perhaps it's time to evaluate your cardio workout sessions. Increase the exercise intensity, use a more challenging form of exercise and track the effort you're putting in during the session!