Reach Your Weight Loss Goals Faster with Heart Rate Training

by: ToriiTompson
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If you want to get an effective workout and reach your fitness goals sooner, you should consider heart rate training. Heart rate training is the process of monitoring your heart's rate during your fitness routine and then actively raising and lowering it through the duration of your workout. Studies show that individuals who are heart rate training lose weight and reach their fitness goals sooner than people who are doing regular forms of exercise.

To start heart rate training you must know what your maximum heart rate is as it will be the number that you use to determine your heart rate zones. However, before you get started learning what your maximum heart rate is, you should realistically judge which fitness category you fall within:

Poor Shape: You haven't exercised in the past two months. Fair Shape: You do aerobic activity at least twenty minutes, or walk one mile or more, at least three times a week. Good Shape: You run at least five miles per week or you exercise almost every daily.

Once you have chosen your level of fitness, the following test can help you learn the vicinity of your maximum heart rate.

One Mile Walking Test: Go to a local track, or use a treadmill to walk at an even and steady pace for one mile. Take your heart rate during the last leg of your mile. If you are in poor shape, add 40. If you are in fair shape, add 50. If you are in good shape, add 60.

Now that you have determined your maximum heart rate, or maximum heart rate zone, you can start heart rate training. The most efficient and easiest way to monitor your heart rate during a workout is to use a treadmill, or other equipment, that is equipped with a heart rate control monitor. It will be your guide to let you know which heart rate zone you are in while you are working out. Using them will take the guess work out of your heart rate and let you know exactly where your heart rate is at any given moment. Machines, like treadmills, that come with heart rate control monitors act as your personal trainers and the numbers tell you whether you should maintain your pace, slow down a bit, or step it up a notch depending on your current heart rate zone.

Your Individual Heart Rate Training Zones

A heart rate training routine should last between 20-30 minutes, and you should cycle in and out of the different heart rate zones throughout the workout.

Healthy Heart Zone: Exercise is comfortable and you are able to carry on a conversation while you are in this zone. Your heart rate is 50%-60% of your maximum heart rate.

Fitness Zone: Your breathing will be heavier in this zone and you may find it difficult to talk, but you will be able to speak in quick, short sentences. Your heart rate is 60%-70% of your maximum heart rate.

Aerobic Zone: Your breathing will be very hard and you won't be able to talk with people in long sentences, but you can speak in short phrases. Your heart rate is 70%-80% of your maximum heart rate.

Anaerobic Zone: You are getting close to your maximum heart rate and your breathing is very heavy and labored. Your heart rate is at 80%-90% of your maximum heart rate.

Red Line Zone: In this zone you are at, or near, your maximum heart rate and breathing will be nearly impossible.

As you can see, heart rate training allows you to use every moment of your workout time more efficiently. Using a treadmill, or other machine, that is equipped with a heart rate monitor will help you know exactly what your heart is doing at all times. Using these machines will take the guesswork taken out of heart rate training so you can be certain that you are one workout closer to reaching your goals.

About the Author

The Sole F80 treadmill is one of the top selling home treadmills with wireless heart rate monitoring. Read the full review of this popular treadmill and other best rated treadmills here.  

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