heart rate training zone

The Heart Rate Monitor Guidebook to Heart Zone Training US $33.75

The Heart Rate Guidebook to Heart Zone Training Very G US $3.26

I often have new clients ask me what the correct heart rate training zone should be for fat loss. I recently read message boards and forums with claims that to lose fat you should stay in the zone of 120-135 beats per minute. The sound comes from the fact that low-level activity our physiology uses much higher percentages of fat as a fuel source. While maintaining this pace for 20-30 minutes, making some of the benefits in weight loss and conditioning and is a good course for older participants or restrictions, the fact is that caloric expenditure is too small.

First off let me say, always have a checkup with a doctor before embarking on a vigorous exercise program. That said, is best served to burn the maximum amount of calories that can achieve on schedule. A calorie is not a calorie burn you. Exercise of moderate intensity and especially high makes most of the calories come from carbohydrates in the form of glucose or glycogen in muscle, blood and liver. Glycogen using oxygen (aerobic exercise, therefore) is easily converted into a usable form of energy to you. The truth is that your system continue to burn some fat for fuel, as well as glucose in a carbohydrate effort to spare for other bodily functions. The real benefit comes from the fact that this invert sugar should be replaced meaning more of the carbohydrates you eat will be used to restore depleted glycogen stores and less than stored as fat.

If fat loss or conditioning are the main gym, the goal of trying interval training. Start with 5 to 10 minute warm-up then as you progress vary pace between a walk, run, jog, run, or run the shorter race format. Try hills and flats for variety. As you improve you can extend the interval periods high intensity. Not only will you burn more calories and fat, usually during their training, but to increase after recording and training methods conventional. Be sure to vary your routine frequently to prevent stagnation.

To check your heart rate instead of your index finger and middle to the side of the trachea and gently press up and feel the pulse. Hold for 10 seconds, counting the pulses and multiply by 10 to get the heart rate. Longer holding or repeatedly checking every few minutes increases the error. There are many excellent heart rate monitors available at low cost sporting goods stores. In theory, your maximum heart rate is the number 220 minus your age for men and 226 minus your age for women. Below 65% multiplied by this number is considered low intensity and above 85% is high.

Happy Trails!

About the Author:

For over 20 years John Diaz has offered personal training in Los Angeles/Hollywood. He has a facility in the heart of the Hollywood Studio system where he has helped many clients achieve camera ready shape. For more great tips and information visit his website at http://www.ultimatehlth.com/Articles.html.

Article Source: ArticlesBase.com - Burn the Fat - the Truth About Training Zone Heart Rates

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