*Health Tips

Do you want to burn fat or increase the strength of your heart? Your maximum heart rate will help you get into the zone for fat burning or for a cardio workout. What is the the difference and how would I calculate my heart rate to make these effective?

1) Fat burning occurs with a long duration steady aerobic exercise. Your heart rate should be between 65% to 75% of your maxmium heart rate for the most effective fat burning workout. This means you are not huffing and puffing which brings in a lot more oxygen. If you have a hard time finding your pulse, think of this exercise as one in which you and a friend can carry on a conversation while exercising. No, you can't walk at a snails pace - step it up though keep to a normal breathing pace.

2) Cardio vascular exercise for the heart is when you take your heart rate to a range of 75% to 85%, or with some elite athletes 90% for short durations. This will bring in a lot of oxygen (huffing and puffing) and will strengthen your heart. If you have not exercised for a while, do not go this high with your heart rate. Work up to it over a few weeks. Start with the fat burning mode.

How to calculate your maximum and target heart rates

What is Maximum Heart Rate (MHR)?
It is the maximal level that your heart is working. You do not want to exceed this number as it could lead to health problems.

Maximum heart rate formula: 220 – age = MHR

Example: A 50 year old person. Take 220 – 50 = 170

170 is the maximum heart rate.

What is Target Heart Rate?
Is the rate that you want to keep your heart rate at to achieve the most health benefits. It is recommended that you train within the 50% - 85% of their maximum heart rate.

Target heart rate formula: 220 – age x % = bpm

Example :

Low to Moderate intensity at 50% - 65%

220 - 50 x .50 = 85 bpm or 220 - 50 x .65 = 110 bpm

Moderate intensity (a great fat burning mode) at 65% - 75%

220 - 50 x .65 = 110 bpm or 220 - 50 x 75% = 127 bpm

Vigorous intensity (great way to strength the cardio vascular system) at 75% - 85%

220 - 50 x .75 = 128 bpm or 220 – 50 x .85 = 145 bpm